Target: Improved Fitness and Increased Performance

Duration: 30 min - 1 h (even up to 2 hrs)

Frequency: 3-5 times a week (even daily)

Target group: Persons who are already exercis- ing and have no health problems.

To achieve this target, exercise is intermediate or heavy paced and it causes clear breathlessness and sweating. Choose this target if your goal is to increase your endurance capacity and fitness performance.

3. Find the right Target Zone

The following Target Range Chart helps you to keep yourself in the right Target Zone.

Heart Rate/Beats Per Minute

 

 

 

 

Upper

Limit

 

 

Increased

Performance

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Improved Fitness

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Weight

Management

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Lower Limit

 

 

 

Moderate Activity

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Age

20

25

30

35

40

45

50

55

60

65

70

How to find the right Target Zone ?

a)Locate your age.

b)Locate the target, which you just determined. Each target is shaded differently.

c)Read up from your age to the target you chose.

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

10

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

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

4.Recommended structure of an exercise session

Begin each workout slowly and give your body a chance to warm up at least for 5 minutes so that your heart rate is below your Target Zone. Gradually increase the intensity of your exercise until you are in your Target Zone.

Remain at your Target Zone for a desired time. After that, gradually reduce the intensity of your exercise and let your heart rate fall below your Target Zone with a 5 minute cool down period.

As an example of an exercise session for a 35- year-old person with Improved Fitness as target, please see the following chart.

Heart Rate in beats per minute (bpm)

150

TARGET

ZONE

130

Resting

Warm up

Target Zone exercise

cool

Resting

down

 

 

 

 

 

5-10 min

30-60 min

5-10 min

 

Minutes of exercise

11

Beat GBR/G

10-11

8.1.2001, 11:27

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Polar None Find the right Target Zone, How to find the right Target Zone ?, Recommended structure of an exercise session
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None specifications

Polar None is a revolutionary new player in the wearable technology arena, designed to cater specifically to fitness enthusiasts and outdoor adventurers. This cutting-edge watch combines advanced features, innovative technology, and an intuitive design to provide users with an unparalleled fitness tracking experience.

One of the standout features of Polar None is its accurate heart rate monitoring. Utilizing advanced photoplethysmography (PPG) technology, this watch delivers real-time heart rate data, allowing users to stay within their desired training zones. The device also boasts GPS tracking capabilities that enable precise route mapping and distance calculation. Whether running through city streets or hiking rugged trails, users can track their progress with confidence.

The built-in activity tracker is another key characteristic of Polar None. This feature provides insights into daily activity levels, step count, and even calories burned. Additionally, the watch offers guided breathing exercises to promote mindfulness and stress relief, making it a holistic tool for physical and mental well-being.

Polar None incorporates smartphone connectivity, allowing users to sync data seamlessly with their favorite fitness apps. This connectivity not only enhances the user experience but also enables athletes to share their achievements with friends and social networks. The companion app also offers personalized coaching and training plans, creating a tailored experience that can adapt to varying fitness goals.

Another noteworthy technology integrated into Polar None is its long-lasting battery life. Designed for extended use, the watch can operate for several days on a single charge, ensuring that users can rely on it during marathons or multi-day adventures without worrying about recharging. The water-resistant design further underscores its suitability for various sports and outdoor activities, allowing users to swim or run in the rain without concern.

The ergonomic design and customizable watch faces ensure that Polar None is not only functional but also stylish. Users can choose different bands and customize their interfaces to match their personal style while enjoying the benefits of cutting-edge technology.

In summary, Polar None offers a comprehensive set of features, including precise heart rate monitoring, GPS tracking, activity insights, smartphone integration, extended battery life, and a stylish, customizable design. It embodies a perfect fusion of advanced technology and user-friendly design, making it an essential tool for anyone looking to enhance their fitness journey.
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