Polar F4TM user manual Accustoms your body to exercising at a faster pace

When your heart beats at 60-70% of your HRmax (HRmax%), you are in the Light Intensity Zone. Whether you have just

started working out or you exercise fairly regularly, much of your workout will be in this zone. Fat is the body’s main source of energy at this level of intensity; therefore this zone is also good for weight control. This intensity still feels fairly easy for most people and provides, for example, the following benefits:

•Helps in weight control

•Improves endurance

•Improves cardiovascular (aerobic) fitness

Push on to 70-80% of your HRmax, and you are in the Moderate Intensity Zone. This is especially good for people

who are exercising regularly. For most people, this is often the fastest pace they can maintain and still remain comfortable and free of pain. Exercising in this zone is particularly effective for improving cardiovascular fitness. If you are out of shape, your muscles will use carbohydrates for fuel when you are exercising in this zone. As you get fitter, your body starts using a higher and higher percentage of fat for fuel, thus preserving its limited stores of muscle carbohydrate. Exercising in the moderate intensity zone results in some additional benefits:

•Improves cardiovascular fitness

•Improves endurance

•Helps in weight control

•Accustoms your body to exercising at a faster pace

•Helps to increase the speed you can maintain without building up lactic acid (your anaerobic threshold)

At 80-90% of your HRmax, you have moved into the Hard Intensity Zone. Exercise in the hard intensity zone definitely

feels "hard". You will find yourself breathing heavily, having tired muscles and feeling fatigued. This intensity is recommended occasionally for fit people. Exercising in this zone is intensive, so it provides some unique benefits.

•Increases muscles’ tolerance to lactic acid

•Improves hard, short effort ability

When you exercise in the right intensity zones, it guarantees your enjoyment in your favourite sports. Alternate between intensity zones to improve your fitness and get variation in your exercise. Remember that the lower the intensity the longer you can comfortably exercise in it. Exercise in higher intensity for shorter periods.

Note: Polar target heart rate intensity definition is modified from international exercise science authorities' recommendations in which light intensity can reach lower than 60% of HRmax.

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