If you want to improve your cardiovascular fitness, it takes a minimum of 6 weeks on an average to see a noticeable change in OwnIndex. Less fit individuals see progress even more rapidly and for more fit individuals more time is needed.
Cardiovascular fitness is best improved by exercise types which employ large muscle groups. Such activities include running, swimming, rowing, skating,
To monitor your fitness progress start with measuring your OwnIndex a couple of times during the first two weeks, to get a baseline value. Thereafter, repeat the test approximately once a month.
OwnIndex is based on resting heart rate, heart rate variability at rest, age, gender, height, body weight and
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