Polar HEARTWATCH user manual 200 180, Moderate Intensity. The Target Zone limits are 102-119 bpm

Measured HRmax 190 185 180 175 170 165 160 155 150

Bpm
				Polar Target Heart Rate Zone Chart
			Heavy Intensity 85-100%
				Moderate Intensity 70-85%
					Light to Moderate Intensity 60-70%
				Light Intensity 50-60%
Age	20	25	30	35	40	45	50	55	60	65	70

How to find your personal Target Zone ?

If you have had your maximum heart rate measured at an exercise stress test, use the upper axis for measured HRmax. This gives you the precise values for your Target Zone. In case you do not know your exact maximum heart rate, use the lower axis for age.

1.Locate one of the four intensity targets, which would be most suitable for you. Each target is shaded differently.

2.Locate your age on the down axis or your measured maximum heart rate on the upper axis.

3.Read up from your age / read down from your measured maximum heart rate to the target you chose.

4.Draw a straight line from the upper edge of the target to the left and you will find the Upper Limit of your Target Zone.

5.Then draw another straight line from the lower edge of the target to the left and you will find the Lower Limit for your Target Zone.

6.You have now found your Target Zone. As you exercise, make sure that your heart rate stays within your personal arget Zone (between the Lower and the Upper Limit) to get the maximum benefit from your workout.

Example 1

Measured HRmax190 185 180 175 170 165 160 1

Bpm

200

180

160 Upper Limit

140		Lower Limit
120
		Upper Limit
100		Lower Limit
80
Age	20	25	30	35	40	45	50	55	60

Example 2

See the examples above:

1.A person, whose maximum heart rate has been

measured at an exercise stress test. His HRmax is 170 bpm and his goal is to exercise for health at Light to

Moderate Intensity. The Target Zone limits are 102-119 bpm.

2.A person, who does not know his HRmax. He is 35 years old and his goal is to improve fitness at Moderate

Intensity. The Target Zone limits are 130 - 157 bpm.

FREQUENCY OF TRAINING

It is recommended that you exercise 3-5 times a week. You can improve your performance by increasing the frequency of training. Remember to let your body recover properly between the training sessions.

MODE OF ACTIVITY

Select activities that you enjoy and vary your exercise modes. To build a solid base for your aerobic conditioning, choose continuous activities such as jogging, running, walking, swimming, bicycling, rowing and cross-country skiing.

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