2. TEST YOUR FITNESS LEVEL - GET YOUR OWNINDEX
OwnIndex is a result of the Polar Fitness Test that is an easy, safe and quick way to estimate your aerobic fitness. The OwnIndex is based on your heart rate and heart rate variability at rest as well as on your gender, height, body weight, and self assessed physical activity. OwnIndex is a score, which is comparable to VO2max (ml/kg/min), a commonly used descriptor of aerobic fitness.
Aerobic (cardiovascular) fitness relates to how well your cardiovascular system works to transport oxygen to your body. The better your aerobic fitness, the stronger and more efficient your heart is. Good aerobic fitness has many health benefits. For example, it decreases your risk of cardiovascular diseases, stroke and high blood pressure. If you want to improve your aerobic fitness, it takes a minimum of six weeks of regular training to see a noticeable change in your OwnIndex. Less fit individuals see progress even more rapidly. More active individuals require more time.
Aerobic fitness is best improved by exercise types that use large muscle groups. Such activities include for example, walking, running, cycling, rowing, swimming, skating, and
To be able to determine your current fitness level, start by measuring your OwnIndex a couple of times over the first two weeks to get a reliable baseline value. Thereafter, repeat the test once a month in order to follow your fitness progress.