User Manual

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For more information, see 24/7 Activity Tracking.
FITNESS TEST WITH WRIST-BASED HEART RATE
The Polar Fitness Test with wrist-based heart rate is an easy, safe and quick way to estimate your aerobic
(cardiovascular) fitness at rest. The result, Polar OwnIndex, is comparable to maximal oxygen uptake
(VO
2max
), which is commonly used to evaluate aerobic fitness. Your long-term training background, heart
rate, heart rate variability at rest, gender, age, height, and body weight all influence OwnIndex. The Polar
Fitness Test is developed for use by healthy adults.
Aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body. The
better your aerobic fitness, the stronger and more efficient your heart is. Good aerobic fitness has many
health benefits. For example, it helps in decreasing the risk of high blood pressure and your risk of
cardiovascular diseases and stroke. If you want to improve your aerobic fitness it takes, on average, six
weeks of regular training to see a noticeable change in your OwnIndex. Less fit individuals see progress even
more rapidly. The better your aerobic fitness, the smaller the improvements in your OwnIndex.
Aerobic fitness is best improved by training types that use large muscle groups. Such activities include
running, cycling, walking, rowing, swimming, skating, and cross-country skiing. To monitor your progress,
start by measuring your OwnIndex a couple of times during the first two weeks in order to get a baseline
value, and then repeat the test approximately once a month.
To make sure the test results are reliable, the following basic requirements apply:
• You can perform the test anywhere - at home, at the office, at a health club - provided the testing envir-
onment is peaceful. There should be no disturbing noises (e.g. television, radio, or telephone) and no
other people talking to you.
• Always take the test in the same environment and at the same hour.
• Avoid eating a heavy meal or smoking 2-3 hours prior to testing.