Polar Keeps U Fit Own Workout Program gives you guidance on how much you need to exercise to achieve your personal fitness goals. The personalized program takes into account your current fitness level and how many times per week you want to exercise. Based on these values, you'll receive daily and weekly exercise targets. The program provides you with weekly calories and the number and duration of weekly exercises. In addition, calories, duration and intensity are provided for individual exercise sessions.
In the Keeps U Fit Own Workout program there are 3 different exercise zones:
Zone Intensity Fitness area to develop
Light 60-70% HRmax Aerobic endurance
Moderate 70-80% HRmax Aerobic power
Hard 80-90% HRmax Aerobic stamina, anaerobic power and maximum performance
During exercise you can monitor the time spent in each zone against the target given by the program. From the electronic diaries you can follow the previous exercise sessions and the weekly summary.
To get the individual exercise program, start by measuring your fitness level (Polar OwnIndex). Select the program target: maintain, improve or maximize your fitness. Target selection affects the recommended weekly exercise number, intensity and duration. Program alternates easy and hard exercise sessions so that the risk of fatique and overtraining is minimized.
Select Maintain if your target is to maintain your current fitness level. If you have not exercised recently, maintain is a good start for you and may even improve your fitness. The program recommends that you exercise approximately 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.
Select Improve if your target is to improve your current fitness level and you are able to exercise regularly. The program recommends that you exercise 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.
Select Maximize if your target is to maximize your current fitness level and if you have been exercising regularly for at least 10-12 weeks. Exercising nearly every day is not a problem for you. The program recommends that you exercise approximately five hours a week, divided into four to six exercise sessions varying light, moderate and hard intensity. The average duration of one exercise session is 45-70min.