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TestResults
Afterthe test youwill seethe numberof jumps performed, the averageheight of your
jumpsand the averagepower perk ilogram/pound.
FITNESS TEST
ThePolar Fitness Test is an easy, safeand quick way to esti matey ouraerobic (cardiovascular)fitness at
rest.The result, Polar OwnIndex, is comparableto maximal oxy genuptake (VO2max), which is commonly
usedto evaluateaerobic fitness. Your long-termtrainingbackground,heart rate, heartrate variabilityat rest,
gender,age,height, and body weight all influenceOwnIndex. The Polar Fitness Test is developed foruse by
healthyadults.
Aerobicfitness relates to how well your cardiovascular system works to transport oxygen to your body. The
betteryour aerobicfit ness, the strongerand moreeff icient yourheart is. Goodaerobicfitness hasmany health
benefits.For example,i t helpsin decreasingthe risk of highblood pressureand yourrisk of cardiovascular
diseasesand stroke. If y ouwant t o improveyour aerobicf itness it takes, on average, six weeks of regular
trainingto see a noticeablechange in your OwnIndex.Less fit individualssee progress evenmore rapidly. The
betteryour aerobicfit ness, the smaller thei mprovementsin your OwnIndex.
Aerobicfitness is bestimproved by trainingty pes that use largemuscle groups. Such activities include
running,cycling, walking, rowing,sw imming,skating, and cross-countrysk iing.To monitory ourprogress,
startby measuringyourOwnIndex a couple of times duringthe first two weeks in orderto get a baseline value,
andthen repeatthe test approximately once a month.
Tomake sure the test results are reliable,t hef ollowingbasic requirementsapply:
lYoucan performt het est anywhere- at home, at the office, ata health club - providedthe testing envir-
onmentis peaceful. Thereshould be no disturbingnoises (e.g. television, radio, or telephone)andno
otherpeopletalking to you.
lAlways take the test in the same environmentand at the same hour.
lAvoideating a heavy meal ors moking2-3 hours priorto test ing.
lAvoidheavy physical exertion, alcohol, and pharmaceuticalstimulants on the test day and the pre-
viousday.
lYoushould be relaxedand calm. Lie down andrelax for 1-3 minutes beforestarting the test.
BEFORE THE TEST
Wearyour heartrate sensor. For more information,See "Wear Heart Rate Sensor" on page42
Beforestarting the test, make sure your physical settings including trainingbackgroundare accurate in
Settings> Physical settings