Exercise Guide from Polar | Heart Rate | Physical Fitness





.................................. but not too hard • For concrete signs of fitness improvement • To determine calories burnt during exercise Copyright © 2005: Polar Electro Oy ENG 3 ...... 4..... LET YOUR HEART RATE GUIDE YOU! This guide will show you that exercising with a heart rate monitor is easy.... Let Your Heart Rate Guide You! ............CONTENTS 1....... 8 1.. Here’s why..... Why use the Polar Fitness heart rate monitor? • To make sure your heart works hard enough............ 3 A World Of Choices ..... 2. 3......... 6 The Perfect Workout............ fun and effective.... 4 Target Heart Rate Zone .......

A person weighing less than 155 lbs / 70 kg will burn less calories than indicated.2. light Fitness group exercise. indoor cycling. such as running on a treadmill. the sky’s the limit. Fitness walking. jogging. Doing something you enjoy increases your motivation.and fun . Walking Fitness group exercise. working out on resistance machines. start by giving a thought to where you prefer working out. running. Health and fitness club It’s social and offers a wide number of workout options. exercising to music. fitness biking or inline skating. while a heavier person will correspondingly burn more.) ENG 5 . 4 ENG (The examples are for Kcal burnt per hour by a person weighing 155 lbs / 70 kg. and yoga. intense Circuit training Cycling Indoor cycling Swimming Tennis Running Cross-country skiing 200-300 200-400 450-700 450-500 250-700 250-700 300-700 400-500 600-900 550-900 Home It’s safe and convenient. and helps you make exercise a regular . stationary bikes and elliptical motion trainers. A WORLD OF CHOICES To choose the type of exercise you enjoy. Remember to burn those calories! Different types of exercise vary in their effectiveness and in the amount of calories they make you burn. Nordic walking. Popular home exercise equipment includes stairclimbers. the choice is virtually endless. kickboxing. Open-air environment Outdoors.part of your life.

for sessions of moderate length. What it feels like: Heavy breathing. low loading for muscles. HRmax 200 180 160 140 120 HRmax 190 171 152 133 114 HRmax 180 162 144 126 108 HRmax 170 153 136 119 102 HRmax 160 144 128 112 96 LIGHT Benefits: Improves basic endurance and is good for recovery exercise. and Light. What it feels like: Comfortable. for longer sessions. Recommended for: Fit persons and for short exercise sessions. Maximum heart rate. There are three different exercise zones: Hard. Training intensities can be expressed as percentages of HRmax. moderate sweating. is the highest number of heartbeats per minute (bpm) in an all-out effort. What it feels like: Good. MODERATE Benefits: Improves aerobic fitness. light sweating. Recommended for: Everybody. easy breathing. easy breathing.3. or HRmax. Recommended for: Everybody. ENG 20 30 40 50 60 Age 6 ENG 7 . intense sweating and tiredness in muscles. HRmax = Maximum heart rate (220-age) Beats per minute Percentage of maximum heart rate HARD MODERATE LIGHT 80-90% 70-80% 60-70% HARD Benefits: Maximizes performance capacity. Moderate. TARGET HEART RATE ZONE Heart rate is an accurate measure of workout intensity.

Make sure you stay inside your zone to maximize the effect. 8 ENG ENG 9 . then hold the stretch for a slow count of ten. Gradually increase intensity until you reach your target heart rate zone. To better face future challenges. Give your body time to rest and recover! Exercising pushes the body out of its comfort zone. the body will prepare itself and make readjustments at rest. THE PERFECT WORKOUT A perfect workout always includes three phases: • Warm-up • Exercise in your target heart rate zone • Cool-down and stretching A proper warm-up prepares your heart and muscles for the action that lies ahead Begin slowly with a 5-10 minute warm-up at a heart rate level below your target zone. Stretch slowly and steadily. gradually reduce intensity back to starting level. In other words. Cool down and stretch Once your session is over.4. fitness improves not during exercise but during rest. and remember to stretch the muscles you exercised. Exercise in target zone for at least 20 minutes Maintain your target intensity for not less than 20 minutes.

fi www.com .PolarFitnessTrainer.Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE Tel +358 8 520 2100 Fax +358 8 520 2300 www.polar.

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