Once you have selected the Polar model that's right for you, it's time to integrate it into your program. Familiarize yourself with the operation of the HRM. Like anything technical, it may seem a little complicated at first, but you'll get more comfortable with each use. Read the manual, or if you have any questions, call our Customer Service line at 800-227-1314.

Let's get started!

Step 1
Determine Your Personal Target Zones

If you have an M-Series unit, just follow the instructions. Start out with a warm-up to find your OwnZone™ for that day. Once you found it, start your exercise progam.

If you do not have an M-Series unit, read on to establish your zones.

Key Target Zones

Now use one of the following formulas

Option 1 Age-based formula
220 minus your age (A) = estimated max hr (HRMx)

To find your target zones
MHR X .60=( ) MHR X .70=( ) TZ1
MHR X .70=( ) MHR X .80=( ) TZ2
MHR X .80=( ) TZ3
You now have your three personal target zones

Option 2 Karvonen formula
This formula uses your age and fitness level to determine your target zones. It is a more personalized number and recommended for people who are experienced exercisers.

First, you must take your heart rate for three mornings in a row before getting
up from bed. Once you have those numbers, take the average of the sum:

Morning 1# + Morning 2# + Morning 3# = ( X)
(X) divided by 3 = Morning Resting HR (MRHR)

This is the single best indicator of your state of fitness. Once you have this number established as a baseline, you can use it to understand more about yourself than you can imagine. Take it again every once in a while, at least once every two weeks.

As your fitness improves, you will most likely see that number going down.

If you see an elevated number, it could mean one or more of the following:

• You did not recover from a hard workout the day before
• You need more rest
• Your body has begun fighting off an oncoming illness

Now use your resting heart rate number as follows:

220 minus your age (A)= estimated max hr (HRMx)

HRMx minus MRHR= (C)

Now find your personal target zones:

(C) X .60 = (D) D + MRHR = ( ) 60% limit number
(C) X .70 = (E) E + MRHR = ( ) 70% limit number

Example:
Mark is 40 years old and his morning resting hr is 58.

220 minus 40 = 180
180 minus 58 = 122

122 X .60 = 73.2  73 + 58 = 131
122 X .70 = 85.4  85 + 58 = 143

His 60-70% Target Zone would be 131-143

Option 3 OwnZone™ Feature

If you own one of the M-Series models, just follow the instructions on how to go through a warm-up and it will find it for you automatically. Once you have it, start your exercise. If you ar looking for a lower intensity workout, stay in the lower half of the zone. If you seek higher intensity, keep it in the upper half. It’s that easy.

Step 2
Create a program using your Target Zones

Just starting out a program, try to work up to at least three workouts a week for 30 minutes in your 60-70% target zone. Time and intensity are the keys. If you can go longer, you will only benefit more.

Exercise Tip: You can burn almost twice as many calories by exercising twice a week for 1 hour, as you would exercising 5 times for 30 minutes. (The Pocket Personal Trainer by Eric Harr)

If you're in good cardio shape, or you have reached a plateau and can't seem to lose any more weight, variety is the key. Try different activities. Your body will adapt to your exercise if you do the same thing over and over. Now that you have an HRM and know your Target Zones, you can use any activity to get a workout. Just let your HRM guide you.

Sample Week's Workout:

Monday Exercise for 45minutes to 1 hour at 60-70 %

Wednesday Do an interval workout. This is a training method used by top athletes, but you can benefit by it to. Whatever your activity, you can do an interval workout.

First, warm-up for 10 minutes at 60%. Then pick up the pace or the intensity until you reach your 80% level. This could mean increasing the speed or level on the treadmill, or increase the level on the stationary bike, or just walk or run a little faster. But bring it up gradually. Do this for 30 seconds. Then slow down and get your heart rate down to 60%. Stay there for a couple of minutes, and then repeat the same effort. This is called an interval. Start with three or four of these. Each week add one more interval. After you can do six of these, increase the interval to 45 seconds. Don't forget to cool-down at the end of your workout for at least 5 minutes.

Friday Warm-up for 10 minutes in the 60-70% zone. Exercise at a pace that puts you in your 70-80% zone for 15-25 minutes (Tempo Workout). Cool-down for 5-10 minutes getting your heart rate down to 60%.

Weekend Try another activity using your HRM. Try skating or hiking, and have fun.

There are many different heart rate-based exercise programs available on the Internet or in books. In the Polar Store you will find the Precision series booklets that can help you create an effective program. Try the sample workouts above, or find one that works for you.

The key is variety. Use your heart rate monitor and different activites to create a fun, effective progarm. This will ensure that you won’t get bored, your body will not adapt to a routine, and you’ll reach that goal you’re working towards. Let your heart guide you to success.

GOOD LUCK!

If you are just starting to exercise, or are trying to take your exercise to the next level, you should check with your doctor to make sure that it is safe for you to do so.

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