Polar FIN-90440 Determine Your Exercise Goals, Examples of Exercise Recommendations

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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.

22

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

23

FITWATCH.manual GBR/E

22-23

5.1.2001, 10:55

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Contents Contents Polar Fitwatch Parts How does Polar Fitwatch WorkVisual Cues to Read this Guide Important to RememberGetting Going How to Start Heart Rate MeasurementFunctions During Heart Rate Measurement How to Set Your Target Zone Right Button How To Set WatchSetting the Alarm Clock Left ButtonDigit representing the tens of minutes starts flashing Setting the Time of DAYAlarm symbol starts flashing Exercising with Your Polar Heart Rate MonitorAge = Maximum Heart Rate General Exercise RecommendationIntensity of Exercise Frequency of Training Mode of Activity185 165Define the Amount of Your Physical Activity Quick guide for ExercisingStructure of AN Exercise Session ReferencesExamples of Exercise Recommendations Determine Your Exercise GoalsTaking Care of Your Polar Heart Rate Monitor Care MaintenancePolar recycles used Transmitters PrecautionsUsing a Polar Heart Rate Monitor A Water Environment BatteriesWhat should I do if Frequently Asked QuestionsPolar Heart Rate Monitor and Interference Polar Transmitter Technical SpecificationsCare and Maintenance/Batteries and Service Default SettingsAsk your local dealer or Distributor for more details Polar Books AccessoriesServicePolar Accessories Polar Books and BookletsSending Instructions Limited Polar WarrantyPOLAR’S Service Procedure DisclaimerNotes FITWATCH.manual GBR/E 38-39 2001 FIN-90440 Kempele
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