# POLAR FIN-90440 User Manual

## Page 9

19

18

Example 2

Example 1

Bpm

25

30

35

40

45

50

55

60

20

Age

Measured HR

max

200

180

160

140

120

100

80

190

185

180

175

170

165

160

1

Upper Limit

Lower Limit

Upper Limit

Lower Limit

Bpm

25

30

35

40

45

50

55

60

65

20

70

Age

Measured HR

max

200

180

160

140

120

100

80

190

185

180

175

170

165

160

155

150

Heavy Intensity 85-1

00%

Moderate Intensity 70-85%

Light to Moderate Intensity 60-70%

Light Intensity 50-60%

See the examples above:

1. A person, whose maximum heart rate has been measured

at an exercise stress test. His HR

max

is 170 bpm and his

goal is to exercise for health at Light to Moderate Intensity.

The Target Zone limits are 102-119 bpm.

2. A person, who does not know his HR

max

. He is 35 years old

and his goal is to improve fitness at Moderate Intensity.

The Target Zone limits are 130 - 157 bpm.

FREQUENCY OF TRAINING

It is recommended that you exercise 3-5 times a week.

You can improve your performance by increasing the

frequency of training. Remember to let your body recover

properly between the training sessions.

MODE OF ACTIVITY

Select activities that you enjoy and vary your exercise modes.

To build a solid base for your aerobic conditioning, choose

continuous activities such as jogging, running, walking,

swimming, bicycling, rowing and cross-country skiing.

To improve your muscular endurance and strength as well as

flexibility choose intermittent activities such as tennis, badminton,

football, ice hockey, resistance training and gymnastics.

How to find your personal Target Zone ?

at an exercise stress test, use the upper axis for

measured HR

max

. This gives you the precise values for

maximum heart rate, use the lower axis for age.

1. Locate one of the four intensity targets, which would be

most suitable for you. Each target is shaded differently.

maximum heart rate on the upper axis.

maximum heart rate to the target you chose.

4. Draw a straight line from the upper edge of the target to the

left and you will find the Upper Limit of your Target Zone.

5. Then draw another straight line from the lower edge of the

target to the left and you will find the Lower Limit for your

Target Zone.

6. You have now found your Target Zone. As you exercise,