Polar GBR Ownindex, T E S T O W N I N D E, T N E S S T E S T S E T T I N G S, Activity Level

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L A T E S T O W N I N D E X

You can see your OwnIndex based on your latest Polar Fitness Test and the date when it was carried out.

OWNINDEX

OwnIndex is a score which is comparable to VO2max , a commonly used descriptor of aerobic fitness. OwnIndex is a result of the Polar Fitness Test, which is an easy, safe and quick way to estimate maximal aerobic power. The OwnIndex is based on heart rate, heart rate variability at rest, body structure and self-assessed physical activity.

Cardiovascular or aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body. The better the cardiovascular fitness, the stronger and more efficient your heart is.

Having good cardiovascular fitness has many health benefits. For example, it decreases your risk of cardiovascular diseases, stroke and high blood pressure.

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

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

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To be able to follow your fitness progress start with measuring your OwnIndex a couple of times during the first two weeks to get a reliable baseline value. Thereafter repeat the test approximately once a month. Polar Fitness Test is targeted to healthy adults.

F I T N E S S T E S T S E T T I N G S

To be able to carry out the Polar Fitness Test you need to do the following settings:

•Select your long-term physical activity level.

•Set the Fitness test mode on.

SET THE ACTIVITY LEVEL

Begin with the display showing the time of day.

1. Press Scroll Up or Scroll Down until you enter the Options mode.

2.Press OK to enter the setting loop. USER SET is displayed.

3.Press OK to enter the user information loop.

4.Press OK until ACTIVITY appears.

ACTIVITY is displayed and LOW / MIDDLE / HIGH is flashing.

5. Press Scroll Up or Scroll Down to select the right activity level.

6.Press OK to lock your selection.

USER SET is displayed.

7.To return to the Time of day display, press and hold OK.

Activity Level

Assess your long-term physical activity level. Do not change your activity level description if your regular exercise habits have changed less than six months ago.

Low Exercise is not a regular part of your life. You walk only for pleasure or occasionally exercise sufficiently to cause heavy breathing or perspiration.

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man M91ti GBR B

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14.1.2001, 01:10

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Contents USER’S Manual Man M91ti GBR B 14.1.2001 Contents Getting Going Reset Scroll UP Scroll DownA R T R a T E M O N I T O R P a R T S T T O N S a N D T H E I R F U N C T I O N SHOW to PUT the Transmitter on HOW to Prepare the Wrist ReceiverHOW to Start Measuring Your Heart Rate S Y S T a R TD E S a N D T H E I R F U N C T I O N S HOW to Stop Measuring Your Heart RateAfter Exercising Time of DAYSetting User 1 or SettingsE R I N F O R M a T I O N FileSetting Weight Setting HeightSetting AGE Setting Activity Level Setting SEXA S U R E M E N T O P T I O N S S E T T I N G Selecting OwnzoneSetting Heart Rate Limits Manually OwnCal calorie counter ON/OFF by pressingTurning the Owncal Calorie Counter ON/OFF FIT. Test On or OFF is displayed Turning Polar Fitness Test ON/OFFSetting the Alarm Setting the Time of DAYT T I N G T H E W a T C H DAY or Month is displayed First digits start to flash Setting the DateYear is displayed Digits for the year start to flash Watch SET is displayedTo stop the heart rate measurement MeasurementOZ appears in the display Stopwatch starts running OwnzoneN Z O N E M E T H O D S Reset the stopwatchQUIT? appears in the display OZ appears on the displayE Y O U R H E a R T R a T E Functions DuringL U M I N a T E T H E D I S P L a Y A P T H E U S E RE C K Y O U R H E a R T R a T E L I M I T S To reset the stopwatch to zeroA P T H E H E a R T R a T E L I M I T S Stopwatch ExerciseRecalling Training Information Stop the Heart Rate MeasurementT E Heart rate measurement stopsTo reset the total calorie expenditure count to zero To reset the cumulative exercise time count to zeroL O R I E S E X P E N D E D T E S T O W N I N D E OwnindexT N E S S T E S T S E T T I N G S SET the Activity LevelR R Y I N G O U T T H E T E S T SET the Fitness Test Mode onPrepare the Wrist Receiver Relax Yourself for 1-3 MinutesT N E S S T E S T R E S U L T ClassesMEN Women T T E R I E S R V I C EIf it is wet Precautions V I R O N M E N TT E R F E R E N C E Dont Know Where I AM in the Options or File CYCLE? Frequently Asked QuestionsThere is no Heart Rate Reading -? Heart Symbol Flashes IRREGULARLY?Heart Rate Reading Becomes Erratic or Extremely HIGH? There are no Reactions to ANY BUTTONS?Battery of the Wrist Receiver Must be REPLACED? Technical SpecificationsPolar Transmitter Elastic StrapLimited Polar Warranty Default SettingsLimit Values Display Symbols DisclaimerPolar Glossary Display Texts IndexSubtract the total calorie expenditure amount Press OK Press Scroll up Press Scroll down File Time of DAY Options Test Measure
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