Polar RS400 User Manual download pdf (Page 43)

Aerobic power is enhanced in sport zone 3. The training intensity is higher than in sport zones 1 and 2,

but still mainly aerobic. Training in sport zone 3 may, for example, consist of intervals followed by

recovery. Running in this zone is especially effective for improving the efficiency of blood circulation in

the heart and skeletal muscles.

If your goal is to compete at top potential, you will have to train in sport zones 4 and 5. In these zones,

you run anaerobically, in intervals of up to 10 minutes. The shorter the interval, the higher the intensity.

Sufficient recovery between intervals is very important. The training pattern in zones 4 and 5 is designed

to produce peak performance.

The Polar sport zones can be personalized by using a laboratory measured HR

max

value, or by taking a field

test to measure the value yourself. When running in a sport zone, try to make use of the entire zone. The

mid-zone is a good target, but keeping your heart rate at that exact level all the time is not necessary.

Heart rate gradually adjusts to training intensity. For instance, when crossing from sport zone 1 to 3, the

circulatory system and heart rate will adjust in 3-5 minutes.

Heart rate responds to exercise 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.

A simple way of making use of the sport zones is making your target heart rate zones. For further

instructions, see Plan Your Training (page 11).

After the exercise, exercise duration is displayed in sport zones. Access the Weekly display to see in which

sport zones you have been exercising, and the duration spent in each sport zone.

The Polar ProTrainer 5 offers up to 10 sport zones to better serve your training needs and heart rate

reserve.

OwnZone Training

Your running computer determines automatically an individual and safe exercise intensity zone: your

OwnZone. The unique Polar OwnZone defines your personal training zone for aerobic training. The function

guides you through your warm-up, and takes your present physical and mental condition into account. For

most adults, OwnZone corresponds to 65-85% of maximum heart rate.

OwnZone can be determined in 1-5 minutes during a warm-up period by walking, jogging, or doing some

other sport. The idea is to start exercising slowly at a light intensity, and to gradually increase intensity

and heart rate. OwnZone is developed for use by healthy people. Some health conditions may cause heart

rate variability-based OwnZone determination to fail. These conditions include high blood pressure,

cardiac arrhythmias, and certain medications.

Listening to and interpreting the signals your body sends during physical exertion is an important part of

getting fit. Since warm-up routines differ for different types of exercise, and since your physical and

mental state may also vary from day to day (due to stress or illness), using the OwnZone function for every

session guarantees the most effective heart rate target zone for that particular type of exercise and day.

Maximum Heart Rate

Maximum heart rate (HR

max

) is the highest number of heartbeats per minute (bpm) during maximum

physical exertion. It is individual and depends on age, hereditary factors, and fitness level. It may also

vary according to the type of sport performed. HR

max

is used to express exercise intensity.

Determining Maximum Heart Rate

Your HR

max

can be determined in several ways.

• The most accurate way is to have your HR

max

clinically measured, usually on a maximal treadmill or by

taking a bicycle stress test supervised by a cardiologist or exercise physiologist.

• You can also determine your HR

max

by taking a field test together with a training partner.

• You can obtain a HR

max

-p score that predicts your HR

max

by taking a Polar Fitness Test.

• HR

max

can also be estimated by using the commonly used formula: 220 - age, although research shows

ENGLISH

Background Information 43

1 2 ... 38 39 40 41 42 43 44 45 46 47 48 ... 53 54

Comments to this Manuals

No comments

Polar RS400 User Manual Page 43

Comments to this Manuals

Related products and manuals for Heart rate monitors Polar RS400