General Exercise Recommendation

American College of Sports Medicine (ACSM 1990,1995) defines a recommended exercise dose for developing and maintaining cardiovascular fitness in healthy adults as follows:

Intensity of training:	60-90% of the maximum
	heart rate
Duration of training:	20-60 minutes of continuous
	aerobic activity
Frequency of training:	3-5 days a week
Mode of activity:	Any mode which uses large
	muscle groups

INTENSITY OF EXERCISE

Heart rate is proved to be an excellent indicator of exercise intensity. Heart rate tells you the exertion level of your body during physical or mental loading. With the Polar Heart Rate Monitor you are able to follow the intensity of your exercise easily, keep yourself in the right heart rate Target Zone and stay motivated as you see the improvement. Changes in the heart’s beating rate can be followed with a Polar Heart Rate Monitor wirelessly, continuously and ECG accurately.

Define your exercise intensity according to your target. When you exercise within the defined Target Zone, you ensure the right intensity of your workout.

Any physical activity that increases heart rate above the resting heart rate may provide health benefits, but only greater increments above resting heart rate are associated with both health and fitness benefits. This is why you should define your personal Target Zone.

If you are a beginner, sedentary or overweight, a recommended target is to exercise at light or light to moderate intensity. At this target, the exercise is easy- paced and causes only slight breathlessness and sweating.

If you aim for improved fitness or exercise for competitive reasons your exercise intensity is moderate or heavy paced, and it causes clear breathlessness and sweating.

However, when planning your personal exercise dose, you can vary the workout intensity e.g. if there is a change in your physical condition or feelings.

Target zones are calculated using the person’s maximum heart rate as a reference. The most reliable way to determine your individual Target Zone is to have your maximum heart rate measured at an exercise stress test. For more information on an exercise stress test, consult your physiologist or doctor.

However, according to ACSM most people can estimate their maximum heart rate by the formula:

220 - Age = Maximum Heart Rate

For example a 35-year old person’s Maximum

Heart Rate would be: 220 - 35 = 185 beats per minute

The following Target Range Chart helps you find the right Target Zone for your needs. The percentages for the Target Zones are counted from the maximum heart rate (measured or predicted).