Polar s720i/s710i manual Polar Fitness Test, OwnIndex

Page 44

F. POLAR FITNESS TEST

The Polar Fitness Test is an easy, safe and quick way to estimate individual maximal aerobic power and to get predicted maximum heart rate value. The Polar Fitness Test is targeted to healthy adults.

OwnIndex

OwnIndex is a value which is comparable to maximal oxygen uptake (VO2max ), a commonly used descriptor of aerobic fitness. Cardiovascular (aerobic) fitness relates to how well your cardiovascular system works to transport and utilize oxygen in your body. The stronger and more efficient your heart is, the better the cardiovascular fitness is. VO2max is a good indicator of performance capability in endurance sports.

If you want to improve your cardiovascular fitness, it takes a minimum of 6 weeks on an average to see a noticeable change in OwnIndex. Less fit individuals see progress even more rapidly and for more fit individuals more time is needed.

Cardiovascular fitness is best improved by exercise types which employ large muscle groups. Such activities include running, swimming, rowing, skating, cross-country skiing, cycling and walking.

To monitor your fitness progress start with measuring your OwnIndex a couple of times during the first two weeks, to get a baseline value. Thereafter, repeat the test approximately once a month.

OwnIndex is based on resting heart rate, heart rate variability at rest, age, gender, height, body weight and self-assessed physical activity.

F 80

F 81

Image 44
Contents Signal/Light Stop DownDear Customer Page Contents Getting Going Connection to computerPolar Fitness Test Heart rate monitor Parts and their FunctionsButtons and their functions Useful tipsEasy start How to start measuring your heart rate You only need to install one of themHow to put the transmitter on After exercising How to stop measuring your heart rateModes and their functions File Options Units HOW to Enter SettingsUser information settings Date of birth Birthday SexActivity level Activity Maximum heart rate value HRmaxExercise settings Turning heart rate limits on/off Setting timersSetting heart rate limits Setting interval type Setting recovery calculation Naming exercise setsSetting recording rate Rec. Rate 60sTurning functions on/off OwnCal calorie counter on/offFitness test on/off Predicted maximum heart rate on/off HRmax-pBicycle feature settings Adjusting the wheel size WheelAutostart on/off AutoStrt Power* on/offCadence* on/off Monitor settings Naming bike 1 and bikeTurning activity/button sound on/off Selecting measuring unitsTurning Help on/off Watch settingsSetting alarm Turning reminders on/off Setting time of daySetting date Exercise Setting tipsMeasure mode Page Exercise recording mode Autostart for recording a cycling exerciseTurning the heart rate zone alarm on/off Pausing the exercise Swapping the heart rate limitsIlluminating the display Storing lap and split timeSelect the upper row information Swapping the displayed exercise informationSelect the middle row information Starting an exercise set Exercising with Interval Training Set Int On, E1-E5Warm-up phase Interval sessionCool-down phase Recovery calculationRecovery duration Recovery distance Tips during the exercise Exercising with BasicSet Int OFF, E1-E5Stopping the exercise Swap the bike setting b0, b1 or b2 Resetting the trip distanceRestarting the interval or recovery calculation Interrupting an interval or recovery calculationHOW to Recall Training Information Exercise fileRecovery information of BasicSet exercise Reco Exercise time Exe. TimeExercise distance Exe. Dist Speed information Spd. Avg/ MaxCalorie expenditure KCal Cumulative calorie count Tot. KCalCumulative exercise time count Tot. Time Cumulative riding time Rid. TimeLap information Laps Recovery informationInterval information Recorded samples Best LapLaps Resetting your cumulative counts to zero Records fileDeleting a file Deleting all filesReturning to your previous maximum value Connection to ComputerDownloading training data to a computer Uploading settings from computer Polar Fitness Test OwnIndexCarrying out the test Fitness test settingsPredicted maximum heart rate HRmax-p Update OwnIndex and HRmax-p Turn the Fitness test sound signal on/offStart the test Interrupt the testFitness classes AgeCare Maintenance Battery Replacement for Speed SensorTaking care of your Polar heart rate monitor Batteries TransmitterUsing the Polar heart rate monitor in a water environment PrecautionsService Exercise equipment Polar heart rate monitor and interferenceElectromagnetic interference Frequently Asked Questions Cannot find the previous exercise’s file?Cannot find the expended calories from my exercise file? Cannot turn my HRmax-p on?Heart symbol flashes irregularly? Battery of the wrist receiver must be replaced?Heart rate reading becomes erratic or extremely high? Display is blank or fading?Technical Specifications Inaccurate altitude readings?Data transfer from receiver to computer was unsuccessful? Elastic strapLimit Values Default SettingsSpeed sensor Limited Polar Warranty Polar DisclaimerDisplay symbols Polar GlossaryDisplay texts RecoHr, heart-rate-based RecoTime, time-based recoveryRecoDist, distance-based Index 46, 52