benefits. For example, it helps in decreasing the risk of high blood pressure and your risk of cardiovascular dis- eases and stroke. If you want to improve your aerobic fitness it takes, on average, six weeks of regular train- ing to see a noticeable change in your OwnIndex. Less fit individuals see progress even more rapidly. The better your aerobic fitness, the smaller the improvements in your OwnIndex.

Aerobic fitness is best improved by training types that use large muscle groups. Such activities include run- ning, cycling, walking, rowing, swimming, skating, and cross-country skiing. To monitor your progress, start by measuring your OwnIndex a couple of times during the first two weeks in order to get a baseline value, and then repeat the test approximately once a month.

To make sure the test results are reliable, the following basic requirements apply:

•You can perform the test anywhere - at home, at the office, at a health club - provided the testing envir- onment is peaceful. There should be no disturbing noises (e.g. television, radio, or telephone) and no other people talking to you.

•Always take the test in the same environment and at the same hour.

•Avoid eating a heavy meal or smoking 2-3 hours prior to testing.

•Avoid heavy physical exertion, alcohol, and pharmaceutical stimulants on the test day and the pre- vious day.

•You should be relaxed and calm. Lie down and relax for 1-3 minutes before starting the test.

BEFORE THE TEST

Wear your heart rate sensor. For more information, see Wear Heart Rate Sensor.

Before starting the test, make sure your physical settings including training background are accurate in Set-

tings > Physical settings

PERFORMING THE TEST

To perform the fitness test, go toTests > Fitness Test > Relax and start the test.

•Searching for heart rate is displayed. When heart rate is found, a heart rate graph, your current heart rate and Lie down & relax is shown on the display. Stay relaxed and limit body movements and com- munication with other people.

•You can interrupt the test in any phase by pressing BACK. Test canceled is displayed.

If M400 cannot receive your heart rate signal, the message Test failed is displayed. In which case, you should check that the heart rate sensor electrodes are wet and that the textile strap fits snugly.

TEST RESULTS

When the test is over, you hear two beeps along with a description of your fitness test result and your estim- ated VO2max is displayed.

Update to VO2max to physical settings? is displayed.

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Polar M400 user manual Before the Test, Performing the Test, Test Results
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M400 specifications

The Polar M400 is a sophisticated GPS-enabled smartwatch designed for athletes and fitness enthusiasts who seek a reliable companion for their training sessions and daily activities. Launched by Polar, a prominent name in sports technology, the M400 is equipped with a variety of features and technologies that make it stand out in the competitive world of fitness trackers.

One of the standout features of the Polar M400 is its built-in GPS functionality, allowing users to track their speed, distance, and route with precision during outdoor activities. The watch provides real-time feedback, which is crucial for athletes who are looking to improve their performance. Additionally, the M400 closely monitors heart rate through an optical sensor, providing valuable insights into the user's cardiovascular fitness.

The device is designed to be user-friendly, featuring a high-resolution display that enhances visibility in various lighting conditions. The M400 is also water-resistant, making it suitable for swimming and other water-based activities. With up to 24 hours of battery life in GPS mode and up to 30 days in watch mode, the device ensures that users can engage in long training sessions without worrying about running out of power.

Polar’s Smart Coaching technology is another highlight of the M400. This feature offers personalized training guidance, giving users adaptive training plans and feedback based on their performance metrics. With Polar Flow, the companion app for the M400, users can analyze their workouts, set goals, and track progress over time. The app supports seamless synchronization with various platforms, allowing users to share their achievements with a wider community.

In addition to fitness tracking, the Polar M400 also includes everyday functions such as smart notifications, keeping users connected by alerting them of incoming calls, texts, and calendar events. This integration allows for a more comprehensive approach to health and wellness, ensuring that users can balance their training with daily demands.

The Polar M400 combines style with functionality, boasting a sleek and modern design that appeals to both casual and serious athletes. With customizable watch faces and interchangeable bands, users can personalize their device to reflect their individual style.

Overall, the Polar M400 is a versatile and powerful tool for anyone serious about improving their athletic performance. Its combination of advanced technology, user-friendly design, and smart connectivity makes it an excellent choice for tracking fitness progress and enhancing overall well-being.
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