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Optimize Your ExerciseREACH YOUR GOALS...GET RESULTS...FAST! Get more out of a half hour of exercise at the right intensity than an hour at the wrong one. Heart rate is the best indicator of your exercise intensity. The Polar Heart Rate Monitor is the most accurate and reliable way to measure your heart rate. With the Polar Heart Rate Monitor, you are able to easily track the intensity of your exercise, keep yourself in the right heart rate target zone and reach your fitness goal. Determine the exercise intensity that is right for you by using this target zone chart. This will ensure that you are exercising effectively. |
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1. Locate your age on the lower axis of the chart.
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WHAT ZONE IS RIGHT FOR YOU The following Polar Target Zone Chart helps you find the right heart rate target zone for you. The percentages for the target zones are percentages of your estimated maximum heart rate, based on your age. LIGHT TO MODERATE INTENSITY ZONE (65% - 75% of Max. Heart Rate) If you are a beginner exerciser, sedentary or overweight, this is the recommended target zone for you. MODERATE TO HEAVY INTENSITY ZONE (75% - 85% OF Max. Heart Rate) This zone best suits the fitness enthusiasts who are looking to improve their fitness and may even want to begin training for competitive reasons. EXERCISE RECOMMENDATIONS Begin each workout slowly and give your body a chance to warm up for at least 5 minutes so that your heart rate is below your selected target zone. Gradually increase the intensity (heart rate) of your exercise until you are in your target zone. Remain in your target zone for the desired time. After that, gradually reduce the intensity of your exercise and let your heart rate fall below the target zone for a 5 minute cooldown period. Getting Started - classify yourself as a beginner, intermediate or advanced exerciser and follow the exercise recommendation below.
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DURATION |
2 |
FREQUENCY PER WEEK |
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| Beginner |
2 |
2 | |||||||||
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15 - 30 Minutes |
2 |
3 - 5 days |
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| Intermediate |
2 |
2 | |||||||||
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20 - 40 Minutes |
2 |
2 - 4 days |
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20 - 40 Minutes |
2 |
1 - 2 days |
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| Advanced |
2 |
2 | |||||||||
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45 - 60 Minutes |
2 |
2 - 4 days |
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45 - 60 Minutes |
2 |
1 - 2 days |
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