Polar CS400 User Manual | 38 |
blood pressure, cardiac arrhythmias, and certain medications.
Listening to and interpreting the signals your body sends during physical exertion is an important part of getting fit. Since
For more information on how to determine your OwnZone see ???.
Maximum Heart Rate
Maximum heart rate (HRmax) is the highest number of heartbeats per minute (bpm) during maximum physical exertion. It is individual and depends on age, hereditary factors, and fitness level. It may also vary for different types of sports. HRmax is used to express exercise intensity.
Determining Maximum Heart Rate
Your HRmax can be determined in several ways.
The most accurate way is to have your HRmax clinically measured. A stress test supervised by a cardiologist or exercise physiologist is usually performed on a treadmill or a maximal treadmill/ bicycle.
You can also determine your HRmax by taking a field test together with a training partner.
An estimate or a
The commonly used formula: 220 - age, although research shows that the method is not very accurate, especially for older persons or those who have been fit for many years.
If you have done some hard training in recent weeks and know that you can safely reach maximum heart rate, you can safely take a test to determine your HRmax yourself. Having a training buddy during the test is recommended. If you are uncertain, consult your physician before undertaking the test.
Here is an example of a simple test.
Step 1: Warm up for 20 minutes on a flat surface, building up to your usual training pace.
Step 2: Choose a hill that will take more than 2 minutes to climb. Cycle up the hill once, building to as hard a pace as you can hold for 20 minutes. Return to the base of the hill.
Step 3: Cycle up the hill again, building towards a pace you could just about hold for 10 minutes. Note your highest heart rate. Your maximum is approximately 10 beats higher than the noted value.
Step 4: Cycle back down the hill, allowing your heart rate to drop
Step 5: Cycle up the hill once again at a pace that you can only hold for 1 minute. Try to cycle halfway up the hills. Note your highest heart rate. This brings you close to your maximum heart rate. Use this value as your maximum heart rate to set training zones.
Step 6: Make sure you get a good
Heart Rate Value in a Sitting Position
HRsit is your average heart rate when completely still (i.e. while sitting). To easily determine HRsit, wear your transmitter, sit down, and do not engage in any physical activity. For a more precise measurement, repeat the procedure several times and calculate your average.
Heart Rate Reserve
Heart rate reserve (HRR) is the difference between maximum heart rate (HRmax), and resting heart rate (HRrest)*. HRR is used to calculate exercise heart rates. It is the range within which heart rate varies depending on exertion level. HRR equals oxygen uptake reserve (VO2R).
Exercise heart rate can be determined by using the Karvonen formula**. Add the given percentage of heart rate reserve to resting heart rate.
Exercise HR = % of target intensity (HRmax – HRrest) + HRrest
Example:
