Polar A300 User Manual download pdf (Page 41)

Heart rate responds to training intensity depending on factors such as fitness and recovery levels, as well as

environmental factors. It is important to look out for subjective feelings of fatigue, and to adjust your training

program accordingly.

FITNESS TEST

The Polar Fitness Test is an easy, safe and quick way to estimate your aerobic (cardiovascular) fitness at

rest. The result, Polar OwnIndex, is comparable to maximal oxygen uptake (VO

2max

), which is commonly

used to evaluate aerobic fitness. Your long-term training background, 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 the risk of high blood pressure and your risk of cardiovascular dis-

eases and stroke. If you want to improve your aerobic fitness it takes, on average, six weeks of regular train-

ing 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 run-

ning, 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.

To make sure the test results are reliable, the following basic requirements apply:

l You can perform the test anywhere - at home, at the office, at a health club - provided the testing envir-

onment is peaceful. There should be no disturbing noises (e.g. television, radio, or telephone) and no

other people talking to you.

l Always take the test in the same environment and at the same hour.

l Avoid eating a heavy meal or smoking 2-3 hours prior to testing.

l Avoid heavy physical exertion, alcohol, and pharmaceutical stimulants on the test day and the pre-

vious day.

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

BEFORE THE TEST

Note that you can do the test only if you have set up your A300 at flow.polar.com/start.

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Polar A300 User Manual Page 41