Polar Electro Fitness Produktinformationsblatt

EASY GUIDE TO FITNESS

19627425.00 ENG/FRA A ENG

GUIDE RAPIDE POUR AMELIORER

VOTRE FORME

19627425.00 ENG/FRA A FRA

ENG

CONTENTS

1. Let Your Heart Rate Guide You! ................3

2. A World Of Choices...................................4

3. Target Heart Rate Zone ............................6

4. The Perfect Workout..................................8

This guide will show you that exercising with

a heart rate monitor is easy, fun and effective.

Here’s why...

Why use the Polar Fitness heart rate monitor?

• To make sure your heart works hard enough,

but not too hard

• For concrete signs of ﬁtness improvement

• To determine calories burnt during exercise

1. LET YOUR HEART RATE GUIDE YOU!

4 ENG 5

ENG

To choose the type of exercise you enjoy, start by

giving a thought to where you prefer working out.

2. A WORLD OF CHOICES

Health and fitness club

It’s social and offers a wide number of

workout options, such as running on

a treadmill, indoor cycling, exercising

to music, working out on resistance

machines, kickboxing, and yoga.

Home

It’s safe and convenient. Popular home

exercise equipment includes

stairclimbers, stationary bikes and

elliptical motion trainers.

Open-air environment

Outdoors, the sky’s the limit. Fitness

walking, Nordic walking, jogging,

running, ﬁtness biking or inline skating,

the choice is virtually endless.

Doing something you enjoy increases your

motivation, and helps you make exercise a

regular - and fun - part of your life.

Remember to burn those calories!

Different types of exercise vary in their effectiveness

and in the amount of calories they make you burn.

Walking 200-300

Fitness group exercise, light 200-400

Fitness group exercise, intense 450-700

Circuit training 450-500

Cycling 250-700

Indoor cycling 250-700

Swimming 300-700

Tennis 400-500

Running 600-900

Cross-country skiing 550-900

(The examples are for Kcal burnt per hour by a person weighing

155 lbs / 70 kg. A person weighing less than 155 lbs / 70 kg will

burn less calories than indicated, while a heavier person will

correspondingly burn more.)

6 ENG 7

ENG

3. TARGET HEART RATE ZONE

Heart rate is an accurate measure of workout

intensity.

Maximum heart rate, or HRmax, is the highest number

of heartbeats per minute (bpm) in an all-out effort.

Training intensities can be expressed as percentages

of HRmax. There are three different exercise zones: Hard,

Moderate, and Light.

HARD 80-90%

MODERATE 70-80%

LIGHT 60-70%

180

160

140

120

HRmax

200

171

152

133

114

HRmax

190

162

144

126

108

HRmax

180

153

136

119

102

HRmax

170

144

128

112

HRmax

160

20 30 40 50 60 Age

HRmax = Maximum heart rate (220-age)

Percentage

of maximum

heart rate

Beats per minute

HARD

Beneﬁts: Maximizes performance capacity.

What it feels like: Heavy breathing, intense sweating

and tiredness in muscles.

Recommended for: Fit persons and for short exercise

sessions.

MODERATE

Beneﬁts: Improves aerobic ﬁtness.

What it feels like: Good, easy breathing, moderate

sweating.

Recommended for: Everybody, for sessions of moderate

length.

LIGHT

Beneﬁts: Improves basic endurance and is good for

recovery exercise.

What it feels like: Comfortable, easy breathing, light

sweating, low loading for muscles.

Recommended for: Everybody, for longer sessions.

8 ENG 9

ENG

4. 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. Gradually increase

intensity until you reach your target heart rate zone.

Exercise in target zone for at least

20 minutes

Maintain your target intensity for not less than

20 minutes. Make sure you stay inside your zone to

maximize the effect.

Cool down and stretch

Once your session is over, gradually reduce intensity

back to starting level, and remember to stretch the

muscles you exercised. Stretch slowly and steadily,

then hold the stretch for a slow count of ten.

Give your body time to rest and recover!

Exercising pushes the body out of its comfort zone. To

better face future challenges, the body will prepare

itself and make readjustments at rest. In other words,

ﬁtness improves not during exercise but during rest.

Polar Electro Oy

Professorintie 5

FIN-90440 KEMPELE

Tel +358 8 520 2100

Fax +358 8 520 2300

www.polar.ﬁ

www.PolarFitnessTrainer.com

Andere Handbücher für Fitness

Dieses Handbuch passt für folgende Modelle

Inhaltsverzeichnis

Andere Polar Electro Herzfrequenzmonitor Handbücher

Polar Electro

Polar Electro FT40 Bedienungsanleitung

Polar Electro

Polar Electro BT47i Bedienungsanleitung

Polar Electro

Polar Electro Soft Strap Bedienungsanleitung

Polar Electro

Polar Electro RCX5 Bedienungsanleitung

Polar Electro

Polar Electro POLAR M21 Bedienungsanleitung

Polar Electro

Polar Electro S710 Bedienungsanleitung

Polar Electro

Polar Electro F11 Bedienungsanleitung

Polar Electro

Polar Electro A1 Bedienungsanleitung

Polar Electro

Polar Electro Fitness Bedienungsanleitung

Polar Electro

Polar Electro EDGE NV Bedienungsanleitung

Polar Electro

Polar Electro Protrainer NV Bedienungsanleitung

Polar Electro

Polar Electro FT60 Bedienungsanleitung

Polar Electro

Polar Electro F55 Bedienungsanleitung

Polar Electro

Polar Electro Beat Bedienungsanleitung

Polar Electro

Polar Electro F6TM Bedienungsanleitung

Polar Electro

Polar Electro A1 Bedienungsanleitung

Polar Electro

Polar Electro Team2 Bedienungsanleitung

Polar Electro

Polar Electro H10 Bedienungsanleitung

Polar Electro

Polar Electro GBR Bedienungsanleitung

Polar Electro

Polar Electro E200 Bedienungsanleitung

Polar Electro

Polar Electro Polar Edge Bedienungsanleitung

Polar Electro

Polar Electro S610 Bedienungsanleitung

Polar Electro

Polar Electro S810i Bedienungsanleitung

Polar Electro

Polar Electro F92tiTM Bedienungsanleitung

Beliebte Herzfrequenzmonitor Handbücher anderer Marken

Sportline

Sportline SOLO 915 Bedienungsanleitung

Sportline

Sportline Solo 920 Bedienungsanleitung

Crane

Crane D02J56 Bedienungsanleitung

Mio

Mio ALPHA Bedienungsanleitung

O-Synce

O-Synce MIXfree Bedienungsanleitung

New Balance

New Balance NX 710 CardioTRNR Bedienungsanleitung

Sportline

Sportline 905 Bedienungsanleitung

Oregon Scientific

Oregon Scientific SE188 Bedienungsanleitung

Acumen

Acumen BASIX Bedienungsanleitung

Tanita

Tanita AM-160 Bedienungsanleitung

Mocacare

Mocacare MOCAheart Bedienungsanleitung

Datel

Datel Go-tcha Evolve for Pokémon Go Bedienungsanleitung

ItsImagical

ItsImagical PRO SPORT SMART BAND Bedienungsanleitung

NAV

NAV Master II Bedienungsanleitung

Oregon Scientific

Oregon Scientific SH201 Bedienungsanleitung

JUNSD

JUNSD JS-702 Bedienungsanleitung

Texas Instruments

Texas Instruments TI Designs Service-Handbuch

chinavasion

chinavasion CVSB-G444 Bedienungsanleitung