Polar S710 user manual Men, Fitness classes

Page 45

Fitness classes

The Polar Fitness Test result, your OwnIndex, is most meaningful when comparing your individual values and changes in them. OwnIndex can also be interpreted according to your gender and age. Locate your OwnIndex on the table to find out your current cardiovascular fitness classification, compared with those who are of the same age and gender.

 

Age

1

2

3

4

5

6

7

 

(years)

(very

(poor)

(fair)

(average)

(good)

(very

(excellent)

MEN

 

poor)

 

 

 

 

good)

 

20-24

< 32

32-37

38-43

44-50

51-56

57-62

>62

25-29

< 31

31-35

36-42

43-48

49-53

54-59

>59

 

 

30-34

< 29

29-34

35-40

41-45

46-51

52-56

>56

 

35-39

< 28

28-32

33-38

39-43

44-48

49-54

>54

 

40-44

< 26

26-31

32-35

36-41

42-46

47-51

>51

 

45-49

< 25

25-29

30-34

35-39

40-43

44-48

>48

 

50-54

< 24

24-27

28-32

33-36

37-41

42-46

>46

 

55-59

< 22

22-26

27-30

31-34

35-39

40-43

>43

WOMEN

60-65

< 21

21-24

25-28

29-32

33-36

37-40

>40

20-24

< 27

27-31

32-36

37-41

42-46

47-51

>51

 

 

25-29

< 26

26-30

31-35

36-40

41-44

45-49

>49

 

30-34

< 25

25-29

30-33

34-37

38-42

43-46

>46

 

35-39

< 24

24-27

28-31

32-35

36-40

41-44

>44

 

40-44

< 22

22-25

26-29

30-33

34-37

38-41

>41

 

45-49

< 21

21-23

24-27

28-31

32-35

36-38

>38

 

50-54

< 19

19-22

23-25

26-29

30-32

33-36

>36

 

55-59

< 18

18-20

21-23

24-27

28-30

31-33

>33

 

60-65

< 16

16-18

19-21

22-24

25-27

28-30

>30

 

 

 

 

 

 

 

 

 

The classification is based on literature review (Shvartz & Reibold 1990) of 62 studies where VO2max was measured directly in healthy adult subjects in the USA, Canada and 7 European countries. Reference: Shvartz E, Reibold RC: Aerobic fitness norms for males and females aged 6 to 75 years: a review. Aviat Space Environ Med; 61:3-11, 1990.

F 86

For various fitness classes we recommend the following:

 

 

5-7 Maintain current

 

 

exercise habits

 

4 To ensure good health,

for good health

 

maintain current exercise

and fitness.

 

habits. For fitness

 

1-3 Increase exercise

improvement an increase in

 

exercise is recommended.

 

for health

7

 

benefits and

 

6

fitness

5

 

improvement.

 

4

 

 

 

 

3

 

2

 

 

1

 

 

 

 

 

Top athletes typically score OwnIndex values above 70 (men) and 60 (women). As high values as 95 can be reached by Olympic level athletes. OwnIndex is highest in sports that involve large muscle groups such as cross-country skiing and cycling.

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Contents Down Signal/Light StopS710 man GBR/B kopio.pm6 Contents Connection to computer Getting GoingPolar Fitness Test Heart rate monitor parts and their functionsReset Buttons and their functionsUseful tips Installing the Polar Bike Mount How to prepare the wrist receiverInstalling the Polar Speed Sensor Easy startHow to start measuring your heart rate How to put the transmitter onHow to stop measuring your heart rate Modes and their functionsAfter exercising File Options HOW to Enter Settings User information settingsUnits Sex Date of birth BirthdayActivity level Activity Maximum heart rate value HRmaxExercise settings Setting timers Setting heart rate limitsTurning heart rate limits on/off Setting the number of intervals Setting interval typeNaming exercise sets Setting recovery calculationRec. Rate 60s Setting recording rateOwnCal calorie counter on/off Turning functions on/offFitness test on/off Predicted maximum heart rate on/off HRmax-pAdjusting the wheel size Wheel Bicycle feature settingsPower* on/off Cadence* on/offAutostart on/off AutoStrt Naming bike 1 and bike Monitor settingsTurning activity/button sound on/off Selecting measuring unitsWatch settings Setting alarmTurning Help on/off Setting time of day Setting dateTurning reminders on/off Setting tips Measure modeExercise S710 man GBR/B kopio.pm6 46-47 Autostart for recording a cycling exercise Exercise recording modePausing the exercise Turning the heart rate zone alarm on/offIlluminating the display Swapping the heart rate limitsSwapping the displayed exercise information Select the middle row informationSelect the upper row information Exercising with Interval Training Set Int On, E1-E5 Starting an exercise setInterval session Warm-up phaseCool-down phase Recovery calculationExercising with BasicSet Int OFF, E1-E5 Stopping the exerciseTips during the exercise Resetting the trip distance Swap the bike setting b0, b1 or b2Restarting the interval or recovery calculation Interrupting an interval or recovery calculationExercise file HOW to Recall Training InformationExercise time Exe. Time Recovery information of BasicSet exercise RecoExercise distance Exe. Dist Speed information Spd. Avg/ MaxCumulative calorie count Tot. KCal Calorie expenditure KCalCumulative exercise time count Tot. Time Cumulative riding time Rid. TimeBest Lap Lap information LapsLaps Recorded samplesDeleting a file Resetting your cumulative counts to zero Records fileDeleting all files Connection to Computer Downloading Training Data to a ComputerReturning to your previous maximum value Uploading Settings from Computer OwnIndex Polar Fitness TestFitness test settings Predicted maximum heart rate, HRmax-pCarrying out the test Turn the Fitness test sound signal on/off Update OwnIndex and HRmax-pStart the test Interrupt the testFitness classes MENBattery Replacement for Polar Speed Sensor Care MaintenanceTaking care of your Polar heart rate monitor Batteries Polar T61 transmitterPrecautions ServiceUsing the Polar S710 in a water environment Polar heart rate monitor and interference Electromagnetic interferenceExercise equipment Cannot find the previous exercise’s file? Frequently Asked QuestionsCannot find the expended calories from my exercise file? Cannot turn my HRmax-p on?Battery of the wrist receiver must be replaced? Heart symbol flashes irregularly?Heart rate reading becomes erratic or extremely high? Display is blank or fading?Technical Specifications Default Settings Speed sensorLimit Values Polar Disclaimer Limited Polar WarrantyPolar Glossary Display symbolsDisplay texts RecoTime, time-based recovery RecoDist, distance-basedRecoHr, heart-rate-based 46, 52 IndexS710 man GBR/B kopio.pm6 112 Road Map

S710 specifications

The Polar S710 is a sophisticated training computer designed for athletes who seek detailed analysis of their performance. Known for its robust features, this device integrates advanced heart rate monitoring, comprehensive fitness tracking, and user-friendly functionalities, making it an essential tool for serious sports enthusiasts.

One of the standout features of the S710 is its heart rate monitor, which provides real-time feedback on heart rate zones. This enables users to optimize their training by ensuring they are exercising at the correct intensity to achieve their fitness goals. The device can store detailed records of workouts, allowing athletes to review their training patterns over time and adjust their routines based on actual performance data.

The Polar S710 utilizes advanced technologies to enhance user experience. It includes GPS functionality, allowing users to track their routes and distances accurately while also calculating pace and speed in real time. This feature is particularly beneficial for runners and cyclists who want to evaluate their performance over various terrains.

In addition to heart rate monitoring and GPS tracking, the S710 offers a range of customizable training programs. Users can set their own training targets, whether it’s increasing endurance, building strength, or improving recovery times. The watch can create personalized training schedules based on user inputs, making it easier to stay committed to specific fitness goals.

Another notable characteristic of the Polar S710 is its compatibility with the Polar Flow web service. Athletes can upload their training data to this platform, allowing for in-depth analysis of performance metrics, including weekly training loads and recovery times. This capability provides a holistic view of one's fitness journey, which can be crucial for long-term progress.

The S710 is designed with a clear, backlit display, ensuring that data is easy to read during workouts, even in low-light conditions. Its lightweight yet durable construction ensures that it can withstand the rigors of training without hindering performance.

With a long battery life, the Polar S710 allows for extended training sessions without worry. Overall, the Polar S710 stands out as a comprehensive training tool that caters to the needs of dedicated athletes, combining innovative technology with user-friendly features to aid in achieving fitness success.
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