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Polar Keeps U Fit Own
Workout Program
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exercise program gives you guidance on how much you need
to exercise to achieve your personal fitness goals. The
personalized program takes into account your current fitness
level and how many times per week you want to exercise. Based on
these values, you'll receive daily and weekly exercise targets.
The program provides you with weekly calories and the number and
duration of weekly exercises. In addition, calories, duration
and intensity are provided for individual exercise sessions. |
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In the Keeps U Fit Own Workout program
there are 3 different exercise zones:
Zone Intensity Fitness area to develop
Light 60-70% HRmax Aerobic endurance
Moderate 70-80% HRmax Aerobic power
Hard 80-90% HRmax Aerobic stamina, anaerobic power and maximum
performance
During exercise you can monitor the time spent in each zone against the
target given by the program. From the electronic diaries you can follow
the previous exercise sessions and the weekly summary.
To get the individual exercise program, start by measuring your fitness
level (Polar OwnIndex). Select the program target: maintain, improve or
maximize your fitness. Target selection affects the recommended weekly
exercise number, intensity and duration. Program alternates easy and
hard exercise sessions so that the risk of fatique and overtraining is
minimized.
Maintain
Select Maintain if your target is to maintain your current fitness
level. If you have not exercised recently, maintain is a good start for
you and may even improve your fitness. The program recommends that you
exercise approximately one and a half hours per week with light to
moderate intensity, divided into two to three exercise sessions. The
average duration of one exercise session is 30-45min.
Improve
Select Improve if your target is to improve your current fitness level
and you are able to exercise regularly. The program recommends that you
exercise approximately three hours a week divided into three to five
exercise sessions and by varying light, moderate and hard intensity. The
average duration of one exercise session is 40-60min.
Maximize
Select Maximize if your target is to maximize your current fitness level
and if you have been exercising regularly for at least 10-12 weeks.
Exercising nearly every day is not a problem for you. The program
recommends that you exercise approximately five hours a week, divided
into four to six exercise sessions varying light, moderate and hard
intensity. The average duration of one exercise session is 45-70min.
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