Polar FT1BLK user manual Heart Rate -Based Training, Training intensity

Page 3

ENGLISH

1. BENEFITS OF YOUR POLAR FT1/ POLAR FT2 TRAINING COMPUTER

Heart Rate -Based Training

Your heart rate is a convenient, reliable, and personal indicator of the intensity of your training. Knowing your heart rate helps you decide whether to increase or decrease the intensity of your training, based on your goals and fitness level. Although there are many subjective clues indicating how your body is reacting to exercise (perceived exertion, breathing rate, physical sensations), none is as reliable as measuring heart rate. It is objective and affected by both internal and external factors, and is therefore a dependable measure of physical condition.

Using your FT1/FT2 training computer during training:

Teaches you about your body's reaction to training

Keeps you from starting out too hard (as beginners are often tempted to do)

Helps you control the intensity of your training routine

Provides feedback on how you are improving

Training intensity

Maximum heart rate (HRmax) is a value used to define your target heart rate limits. HRmax is the highest number of heartbeats per minute (bpm) during maximum physical exertion. HRmax can be calculated (estimated) based on your age: 220 - age = HRmax.

Training intensities can be expressed as percentages of HR max.

There are three different training intensities: Light, Moderate and Hard.

Intensity

Intensity % of HRmax

Training benefit

Hard

80-90%

• Benefits: Increases maximum performance capacity

 

 

• Feels like: Tiredness in muscles and heavy breathing

 

 

• Recommended for: Fit users for short training sessions

 

 

 

Moderate

70-80%

• Benefits: Improves aerobic fitness

 

 

• Feels like: Good, easy breathing, moderate sweating

 

 

• Recommended for: Everybody for typical training

 

 

sessions with moderate length

 

 

 

Light

60-70%

• Benefits: Improves basic endurance and helps recovery

 

 

• Feels like: Comfortable, easy breathing, low loading for

 

 

muscles, light sweating

 

 

• Recommended for: Everybody

 

 

 

Benefits of Your Polar FT1/ Polar FT2 Training Computer

3

Image 3
Contents Polar FT1 Polar FT2 Contents Heart Rate -Based Training Training intensityIntensity Intensity % of HR max Training benefit English Menu Structure Display SymbolsGET Started Get to Know Your FT1/FT2 Training ComputerPress the button to SettingsEasy One Button Logic Set the TimeSet the Date Set Your Age Set Your Target Heart Rate Limits and AlarmEnglish During Training TrainingWear the Heart Rate Sensor Start TrainingStop Training Heart RateTime View Training File Caring for Your Product ServicePrecautions Important InformationWater Resistance of the FT1/FT2 Training Computer Marking on case back Water resistant characteristics TroubleshootingReceipt of the original purchase is your proof of purchase Technical SpecificationGuarantee and Disclaimer Limited Polar International GuaranteeCompliance Statement Canada Disclaimer