Operation Manual

Polar BodyAge System SW Help
Maintain: Select Maintain if the target is to maintain the client's current fitness level. If they have
not exercised recently, maintain is a good start for them and may even improve their fitness. The
program recommends that the client exercises approximately fore one and a half hours per week
with light to moderate intensity, divided into two to three exercise sessions. The average duration
of one exercise session is 30-45min.
Improve: Select Improve if the target is to improve the client's current fitness level and if they are
able to exercise regularly. The program recommends that the client exercises for approximately
three hours a week divided into three to five exercise sessions and by varying light, moderate and
hard intensity. The average duration of one exercise session is 40-60min.
Maximize: Select Maximize if the target is to maximize the client's current fitness level, if they
have been exercising regularly for at least 10-12 weeks and exercising nearly every day is not a
problem for them. The program recommends that the client exercises for approximately five hours
a week, divided into four to six exercise sessions varying light, moderate and hard intensity. This
goal will include the highest number of high intensity sessions. The average duration of one
exercise session is 45-70min.
Frequency, duration and intensity
In order to understand the default program and adjust the program the user needs to understand
the meaning and interactions between the frequency, duration and training intensity. Regularity is
the key. More often is better than less often. However, too often may lead to exhaustion and
increase the risk of injuries. It is generally known that 1-2 times weekly is not enough to improve;
3 or more times weekly is needed for this target. It is advised to start with a warm-up and close
with a cool-down in every exercise session. More energy is expended during a longer session
when compared to a shorter session with the same intensity. This is the key in the structure of
exercise sessions and their naming. The higher the intensity, the more energy is expended. The
high intensity sessions are shorter in duration than others to avoid overstrain and to ensure
maximal adherence to the program.
HR Zones:
In the Keeps U Fit Own Workout program there are 3 different heart rate zone targets for the
weekly exercises. The program displays the time targeted in each of the zones. Most exercises
are in the moderate zone. The more you exercise, the wider the variation in HR zones.
Light 60-70% HRmax Aerobic endurance
Moderate 70-80% HRmax Aerobic power
Hard 80-90% HRmax Aerobic stamina, anaerobic power
Exercise sessions:
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