Polar TEMPO user manual Frequency of Training, Type of Activity, Structure of AN Exercise Session

Example 1

Measured HRmax 190 185 180 175 170 165 160 155

Bpm

Upper Limit

Lower Limit

Upper Limit

Lower Limit

Age 20 25 30 35 40 45 50 55 60 65

Example 2

See the examples above:

Example 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.

Example 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.

TYPE OF ACTIVITY

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

To improve your muscular endurance and strength as well as flexibility, resistance training can play an important part.

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It is vital in helping to build lean muscle mass and increase cardiovascular exercise benefits. Other intermittent activities such as tennis or aerobics can also be recommended.

STRUCTURE OF AN EXERCISE SESSION

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

Remain in your Target Zone for the desired time. After that, gradually reduce the intensity of your exercise and let your heart rate fall below the Target Zone with a 5 minute cool- down period. Remember to stretch your muscles after the exercise session.

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

Heart Rate/Beats Per Minute

150

TARGET

ZONE

130

Resting	Warm	Target Zone	cool	Resting
	up		down
	5-10 min	20-60 min	5-10 min
		Minutes of exercise

It is recommended by ACSM that the exercise session would last 20-60 minutes in the aerobic zone.

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Tempo manual USA 179120.A 12-13

1.10.1998, 11:24