Polar HEARTWATCH user manual Determine Your Exercise Goals, Examples of Exercise Recommendations

Which alternative best describes your general activity level for the previous month?

A beginner who does not participate regularly in programmed recreational sports or heavy physical activity.

❑Avoid walking or exertion whenever possible.

❑Walk for pleasure, routinely use stairs, occasionally exercise sufficiently to cause heavy breathing or perspiration.

A moderate exerciser who participates regularly in recreation or work requiring modest physical activity, such as golf, gymnastics or yard work.

❑10 to 60 min. a week

❑Over one hour a week

An active exerciser who participates regularly in heavy physical exercise such as jogging, swimming, cycling or engages in vigorous aerobic activity type exercise such as tennis.

❑Run less than 1 mile a week or spend less than 30 min. a week in comparable physical activity.

❑Run 1 to 5 miles a week or spend 30 to 60 min. a week in comparable physical activity.

A serious exerciser who participates in a regimented workout program consisting of heavy physical exercise.

❑Run 5 to 10 miles a week or spend 1 to 3 hours a week in comparable physical activity.

❑Run over 10 miles a week or spend over 3 hours a week in comparable physical activity.

2. DETERMINE YOUR EXERCISE GOALS

It is easier to stay motivated when you determine your reason for exercising and establish a goal. That is why you should determine your personal goal very clearly. Your exercise goal may be one of these:

•Get used to regular physical exercise

•Lose weight

•Maintain or improve health

•Maintain or improve fitness

•Compete with yourself

•Achieve competitive results

3.EXAMPLES OF EXERCISE RECOMMENDATIONS

Recommendation for a beginner:

Goal	Duration in	Times	Intensity
	Target Zone	a week
Improve	15-40 min.	2-4	Light
fitness and	at a time	1	Light to
well-being			moderate
Recommendation for a moderate exerciser:
Goal	Duration in	Times	Intensity
	Target Zone	a week
Maintain	20-40 min.	2-4	Light to fitness
	at a time		moderate
and
well-being		1	Moderate
Improve	30-60 min.	2-4	Light to
fitness	at a time		moderate
and
lose weight		2	Moderate

18 19