Polar F2, F3, F1 user manual Target Heart Rate Zone, Target Heart Rate Intensity Zones

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5. TARGET HEART RATE ZONE

Your target heart rate zone is a range between the lower and upper heart rate limits expressed as beats per minute (bpm) or as percentages of your maximum heart rate (HRmax). HRmax = The highest number of heartbeats per minute during maximum physical exertion.

To find your maximum heart rate, you can use the age formula, HRmax = 220 - age. For a more accurate measurement of your HRmax visit your doctor or exercise physiologist for an exercise stress test.

Target Heart Rate Intensity Zones

When your heart beats at 60-70% of your HRmax, you are in the Light Intensity Zone. This intensity still feels fairly easy for most

people. It helps in weight control and improves endurance and cardiovascular (aerobic) fitness.

Push on to 70-80% of your HRmax, and you are in the Moderate Intensity Zone. This is especially good for people who are exercising

regularly. Exercising in this zone is particularly effective for improving cardiovascular fitness.

At 80-90% of your HRmax, you have moved into the Hard Intensity Zone. You will find yourself breathing heavily, having tired muscles and feeling fatigued. This intensity is recommended occasionally for fit people.

The table below contains target heart rate intensity zones in beats per minute (bpm) estimated by age in 5-year intervals. Calculate your own HRmax, write down your own target heart rate zones and select the ones suitable for your exercise.

Age

HRmax

Light

Moderate

Hard

 

(220–age)

Intensity

Intensity

Intensity

 

 

60-70% of HRmax

70-80% of HRmax

80-90% of HRmax

 

 

 

 

 

20

200

120-140

140-160

160-180

 

 

 

 

 

25

195

117-137

137-156

156-176

30

190

114-133

133-152

152-171

35

185

111-130

130-148

148-167

40

180

108-126

126-144

144-162

45

175

105-123

123-140

140-158

 

 

 

 

 

50

170

102-119

119-136

136-153

 

 

 

 

 

55

165

99-116

116-132

132-149

60

160

96-112

112-128

128-144

 

 

 

 

 

65

155

93-109

109-124

124-140

 

 

 

 

 

In exercise, different heart rate zones produce different health and fitness benefits. The heart rate zones that suit you depend on your goal and your basic physical condition. Remember to alternate between intensity zones to get variation in your exercise!

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Contents FIN-90440 Kempele Prompts you to exercise at least 30 minutes per day Table of Contents Introduction to the F1, F2 and F3 Heart Rate Monitors Wrist UnitTransmitter Elastic StrapDisplay symbols Avg Exercise Time IndicatorHeart Symbol Target Heart Rate AlarmHOW to Activate Your Heart Rate Monitor for the First Time Measuring Your Heart Rate HOW to Stop and Review a File HOW to SET Target Heart Rate Limits in F2 and F3 Target Heart Rate Alarm On Target Heart Rate Alarm OFFTime Setting in F3 Time mode selection 24h/12h 24h flashes on the displayTarget Heart Rate Zone Target Heart Rate Intensity ZonesCare and Maintenance ServiceTransmitter Batteries Receiver BatteriesPrecautions Using Your Polar Heart Rate Monitor in WaterExercise Equipment CrosstalkAre you taking any blood pressure or heart medication? Heart symbol flashes irregularly? Wrist unit battery needs changing?Check that you have kept the transmitter clean What should I do if There is no heart rate reading 00?Technical Specifications Wrist Unit Polar TransmitterLimited Polar International Guarantee Disclaimer FR 92.09150, GB 2258587, HK 306/1996, SGOther patents pending

F1, F2, F3 specifications

The Polar F3, F2, and F1 are a series of fitness watches designed for athletes and health-conscious individuals looking to optimize their training and monitor their progress. Each model offers a unique blend of features, technologies, and characteristics, catering to different levels of fitness enthusiasts.

Starting with the Polar F3, this advanced model is equipped with a multitude of functions that support detailed training analysis. One of its standout features includes the heart rate monitor, which uses advanced sensors to provide real-time heart rate data, ensuring users can train within their desired intensity zones. The F3 also integrates Polar’s Smart Coaching features, offering personalized feedback on training load, recovery time, and fitness progress, making it an ideal choice for serious athletes aiming to enhance their performance.

The Polar F2 is designed with a focus on user-friendliness while still incorporating essential features that help users track their activity levels effectively. It comes with an easy-to-read display that shows real-time data on heart rate, calories burned, and training duration. The Polar F2 also offers basic Smart Coaching elements, providing users with essential insights to help them reach their fitness goals. Its lightweight design makes it comfortable for daily wear, whether during workouts or everyday activities.

The Polar F1 is the entry-level model in this series, designed for those new to fitness devices or looking for a straightforward option to monitor their activities. The F1 provides essential features, including a simple heart rate monitor and a calorie counter, helping users understand their exertion levels and manage their weight more effectively. Although it lacks some of the more advanced features found in the F2 and F3, the F1 serves as a reliable starting point for beginners looking to track their progress without overwhelming complexity.

All three Polar models showcase the brand’s commitment to quality and innovation, including their durable construction and water resistance, making them suitable for various environments and sports. With a range of styles and functionalities, the F3, F2, and F1 cater to different user needs, whether for serious training, casual fitness tracking, or someone simply interested in improving their overall health. Each model incorporates Polar’s specialized technology, ensuring accurate data collection and reliable performance to support users on their fitness journeys.