Polar RCX5 user manual Applications, Polar Fitness Test, Before the Test, Performing the Test

ENGLISH

9. APPLICATIONS

Polar Fitness Test

The Polar Fitness Test is an easy, safe, and quick way to measure your aerobic (cardiovascular) fitness at rest. The result, Polar OwnIndex, is comparable to maximal oxygen uptake (VO2max), which is commonly used to evaluate aerobic fitness. Your long-term level of physical activity, heart rate, heart rate variability at rest, gender, age, height, and body weight all influence OwnIndex. The Polar Fitness Test is developed for use by healthy adults.

Aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body. The better your aerobic fitness, the stronger and more efficient your heart is. Good aerobic fitness has many health benefits. For example, it helps in decreasing high blood pressure and your risk of cardiovascular diseases and stroke. If you want to improve your aerobic fitness it takes, on average, six weeks of regular training 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 running, 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.

With the Polar Fitness Test, you can also calculate the predicted maximum heart rate value (HR max-p). The predicted HRmax score predicts your individual maximum heart rate more accurately than the age-based formula (220 - age). For further information on HRmax, see User Information Settings (page 31)

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 environment 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 pharmacological stimulants on the test day and the previous day.

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

Before the Test

Wear the Transmitter

For further information, see Wear the Transmitter (page 13)

Enter User Information

Select Settings > User information

To carry out the Polar Fitness Test, enter your personal user information and long-term physical activity level in User settings.

Set Predicted HRmax On

If you want to obtain your predicted maximum heart rate value, turn predicted HRmax on.

Select APPLICATIONS > Fitness test > Predicted HRmax > On

Performing the Test

Select APPLICATIONS > Fitness test > Start test

The progress bar indicates that the test is ongoing. Stay relaxed and limit body movements and

36Applications