User's Manual

9. TESTS
POLAR FITNESS TEST™
Select Test > Fitness
The Polar Fitness Test™ is an easy, safe, and quick way to measure 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 level of physical activity, 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.
A
erobic 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 high blood pressure and your risk of cardiovascular diseases and stroke. If you want to improve your
aerobic fitness it takes, on average, six weeks of regular training 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.
A
erobic fitness is best improved by exercise types that use large muscle groups. Such activities include running, 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.
With the Polar Fitness Test, you can also calculate the predicted maximum heart rate value (HR
max
-p). The HR
max
-p
score predicts your individual maximum heart rate more accurately than the age-based formula (220 - age). For further
information on HR
max
, see User Settings.
To make sure the test results are reliable, the following basic requirements apply:
z
You can perform the test anywhere - at home, at the office, at a health club - provided the testing environment is
peaceful. There should be no disturbing noises (e.g. television, radio, or telephone) and no other people talking to
you.
z
Always take the test in the same environment and at the same hour.
z
Avoid eating a heavy meal or smoking 2-3 hours prior to testing.
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