Polar F11 user manual Manual, Physiologist for an exercise stress test

Limits		Exercise
HARD		The Hard intensity zone (80-90% HRmax) is for relatively short exercise at high intensity. Exercising in this zone
		causes heavy breathing, muscle tiredness, fatigue and increases maximum performance capacity.
MODERATE		Exercising in the Moderate intensity zone (70-80% HRmax) is effective particularly for improving aerobic fitness.
		It is recommended for people exercising regularly.
LIGHT		Exercising in the Light intensity zone (60-70% HRmax) is good for improving health and fitness. It also improves
		basic endurance and helps you to recover from heavier exercise.
BASIC		Limits for basic exercise (65-85% HRmax). This intensity zone is suitable for aerobic intensity exercise.
MANUAL:	Instead of determining your target heart rate zone by using OwnZone or Automatic limits, you can determine
	your target heart rate limits manually by using the age formula.
	Your target heart rate zone is a range between lower and upper heart rate limits expressed as percentages of
	your maximum heart rate (HRmax) or as beats per minute (bpm). HRmax is the highest number of heartbeats per
	minute during maximum physical exertion. The wrist unit calculates your HRmax according to your age:
	Maximum heart rate = 220–age. For more accurate measurement of your HRmax, visit your doctor or exercise
	physiologist for an exercise stress test.
	The wrist unit displays your previously determined heart rate limits. Alternatively, if you have not determined
	the manual limits before your age-based limits are displayed.
	Press the		/	buttons to set the upper limit. Press OK.
	Press the		/	buttons to set the lower limit. Press OK.

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