Assessments - 6, GPA: 4
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35 5/1/01, 9:11 The stopwatch stops. QUIT? appears in the display. Heart rate measurement without exercising limits or calorie calculation continues. 2. Press SCROLL UP or SCROLL DOWN to leave the Measure mode. Heart rate measurement stops. If you press and hold SCROLL DOWN for 2 seconds, the stopwatch will be reset and the current exercise information will be deleted. The Heart Rate Monitor receiver turns itself into Time of day mode within 5 minutes in case you forget to quit the heart rate measuring mode after having stopped the stopwatch and taken the transmitter off your chest. 34 M52 man GBR/D 34-35 TARGET HEART RATE LIMITS (LIMITS) You will see the target heart rate limits of your exercise. AVERAGE HEART RATE (AVERAGE Hr) You will see the average heart rate of your exercise session. CALORIES EXPENDED DURING THE EXERCISE (KCAL / FAT) You will see how many kilocalories you have expended during the exercise and the fat percentage of the total energy expenditure. TOTAL CALORIE COUNT (Tot. KCAL) The total calorie counter is a function, which memorises information for more than one exercise session. You will have a count for cumulative calories expended during several exercise sessions. This function allows you to follow the calorie count as a gauge of effective exercise e.g. during one week. You can subtract the total calorie amount. The kilocalories are subtracted by 10-kcal decrement. 1. Start with the display showing Tot. KCAL. 2. Press START/STOP/OK to enter the Tot. KCAL mode. The amount of total kilocalories starts flashing. 3. You can now subtract the calories by pressing SCROLL DOWN. 4. Press START/STOP/OK to lock the desired amount. Once you have subtracted the Tot. KCAL value, you cannot return it. This function is useful in weight management, if you want to follow the combined effects of exercise and nutrition. 36 M52 man GBR/D 36-37 To reset the total calorie expenditure count to zero: 1. Start with the display showing Tot. KCAL. 2. Press START/STOP/OK to enter the Tot. KCAL mode. The amount of total calories starts flashing. 3. Press and hold SCROLL DOWN for a couple of seconds. RESET starts to flash. 0 appears. If you release the SCROLL DOWN button, when RESET is flashing, the value is not reset. TOTAL EXERCISE TIME (Tot. TIME) The cumulative exercise time counter is a function, which memorizes information for more than one exercise session. You will have a count for the cumulative time of several exercise sessions. This function can be used as a gauge of exercise time e.g. during one week. To reset the cumulative exercise time count to zero: 1. Start with the display showing Tot. TIME. 2. Press START/STOP/OK to enter the Tot. TIME mode. The amount of cumulative exercise time starts flashing. 3. Press and hold SCROLL DOWN for a couple of seconds. RESET starts to flash. 00:0000 appears. If you release the SCROLL DOWN button, when RESET is flashing, the value is not reset. LATEST OWNINDEX In models M51 and M52 you can see your OwnIndex based on your latest Polar Fitness Test and the date when it was carried out. For more details about carrying out the Polar Fitness Test and interpreting the OwnIndex OwnIndex 37 5/1/01, 9:11 OwnIndex is a score which is comparable to VO2max, a commonly used descriptor of aerobic fitness. OwnIndex is a result of the Polar Fitness Test™, which is an easy, safe and quick way to estimate maximal aerobic power. The OwnIndex is based on heart rate, heart rate variability at rest, body structure and self-assessed physical activity. Cardiovascular or aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body. The better the cardiovascular fitness, the stronger and more efficient your heart is. Having good cardiovascular fitness has many health benefits. For example, it decreases your risk of cardiovascular diseases, stroke and high blood pressure. If you want to improve your cardiovascular fitness, it takes a minimum of 6 weeks of regular training to see a noticeable change. Less fit individuals see progress even more rapidly and for more active individuals more time is needed. Cardiovascular fitness is best improved by exercise types which use large muscle groups. Such activities include e.g. walking, jogging, swimming, rowing, skating, cross-country skiing and cycling. To be able to follow your fitness progress start with measuring your OwnIndex a couple of times during the first two weeks to get a reliable baseline value. Thereafter repeat the test approximately once a month. OwnIndex can be measured with Polar M51 and M52 Heart Rate Monitors. Polar Fitness Test is targeted to healthy adults. FITNESS TEST SETTINGS To be able to carry out the Polar Fitness TestTM you need to do the following settings: • Select your long-term physical activity level. • Set the Fitness test mode on. SET THE ACTIVITY LEVEL Begin with the display showing the time of day. 1. Press SCROLL UP or SCROLL DOWN until you enter the Options mode. 2. Pres...
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