RS800CX User Manual

9. TESTS

Polar Fitness TestTM

The Polar Fitness TestTM is an easy, safe, and quick way to measure your aerobic (cardiovascular) fitness at rest. The result, Polar OwnIndex, is comparable to maximal oxygen uptake (VO2max), which is commonly used to evaluate aerobic fitness. Your long-term level of physical activity, 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 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 exercise 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.

With the Polar Fitness Test, you can also calculate the predicted maximum heart rate value (HRmax-p). The HRmax-p score predicts your individual maximum heart rate more accurately than the age-based formula (220 - age). For further information on HRmax, see User Settings.

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 environment 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.

  • Avoid heavy physical exertion, alcohol, and pharmacological stimulants on the test day and the previous day.

  • You should be relaxed and calm. Lie down and relax for 1-3 minutes before starting the test.

Before the Test

Wear the Heart Rate Sensor

For further information, see Wear the Heart Rate Sensor.

Enter User Information

Select Settings > User

To carry out the Polar Fitness Test, enter your personal user information and long-term physical activity level in User settings.

Set HRmax-p On

If you want to obtain your predicted maximum heart rate value, turn HRmax-p on.

Select Test > Fitness > HR max-p > On

Performing the Test

Select Test > Fitness > Start > Fitness Test Lie Down

The fitness test begins in five seconds. Arrows indicate that the test is ongoing. Stay relaxed and limit body movements and communication with other people.

If you have not set your long-term physical activity level in User Settings, Set your personal activity level is displayed. Select Top, High, Moderate, or Low. For further information on activity levels, see User Settings.

If your training computer does not receive your heart rate at the beginning or during the test, the test fails and Test failed, check WearLink is displayed. Check that the heart rate sensor electrodes are wet and that the textile strap is snug enough, and start the test again.

When the test is over, you will hear two beeps. OwnIndex is displayed with a numerical value and level evaluation. For further information on evaluations, see Fitness Level Classes.

To display your Predicted maximum heart rate value press DOWN. Press OK to exit.

Update to VO2 max?

  • Select Yes to save the OwnIndex value to your user settings and Fitness Test Trend menu.

  • Select No only if you know your laboratory-measured VO2max value, and if it differs more than one fitness level class from the OwnIndex result. Your OwnIndex value is saved only to the Fitness Test Trend menu. For further information, see Fitness Test Trend.

Update to HR max? (if HRmax-p is on)

  • Select Yes to save the value to your user settings.

  • Select No if you know your laboratory-measured HRmax.

You can stop the test at any time by pressing STOP. Fitness Test canceled is displayed for a few seconds.

After saving the OwnIndex and HRmax-p values, they will be used for calculating calorie consumption.

After the Test

Fitness Level Classes

Your OwnIndex is most meaningful when comparing your individual values and changes in them over time. OwnIndex can also be interpreted based on gender and age. Locate your OwnIndex on the table below, and find out how your aerobic fitness compares to others of the same gender and age.

Top athletes typically score OwnIndex values above 70 (men) and 60 (women). Olympic-level endurance athletes can reach values as high as 95. OwnIndex is highest in sports that involve large muscle groups, such as running and cross-country skiing.

Men

Age / Years

Very low

Low

Fair

Moderate

Good

Very good

Elite

20-24

< 32

32-37

38-43

44-50

51-56

57-62

> 62

25-29

< 31

31-35

36-42

43-48

49-53

54-59

> 59

30-34

< 29

29-34

35-40

41-45

46-51

52-56

> 56

35-39

< 28

28-32

33-38

39-43

44-48

49-54

> 54

40-44

< 26

26-31

32-35

36-41

42-46

47-51

> 51

45-49

< 25

25-29

30-34

35-39

40-43

44-48

> 48

50-54

< 24

24-27

28-32

33-36

37-41

42-46

> 46

55-59

< 22

22-26

27-30

31-34

35-39

40-43

> 43

60-65

< 21

21-24

25-28

29-32

33-36

37-40

> 40

Women

Age / Years

Very low

Low

Fair

Moderate

Good

Very good

Elite

20-24

< 27

27-31

32-36

37-41

42-46

47-51

> 51

25-29

< 26

26-30

31-35

36-40

41-44

45-49

> 49

30-34

< 25

25-29

30-33

34-37

38-42

43-46

> 46

35-39

< 24

24-27

28-31

32-35

36-40

41-44

> 44

40-44

< 22

22-25

26-29

30-33

34-37

38-41

> 41

45-49

< 21

21-23

24-27

28-31

32-35

36-38

> 38

50-54

< 19

19-22

23-25

26-29

30-32

33-36

> 36

55-59

< 18

18-20

21-23

24-27

28-30

31-33

> 33

60-65

< 16

16-18

19-21

22-24

25-27

28-30

> 30

The classification is based on a literature review of 62 studies where VO2max was measured directly in healthy adult subjects in the USA, Canada and 7 European countries. Reference: Shvartz E, Reibold RC. Aerobic fitness norms for males and females aged 6 to 75 years: a review. Aviat Space Environ Med; 61:3-11, 1990.

Fitness Test Trend

Select Test > Fitness > Trend

In the Trend menu you can see how your OwnIndex value has been developing. Up to 16 OwnIndex values and respective dates are included in the display. When the test trend file becomes full, the oldest result is automatically deleted.

The most recent test date, a graph of your OwnIndex results, and the latest OwnIndex value are displayed. Scroll UP or DOWN to view other values.

Delete OwnIndex Value

Select Test > Fitness > Trend

Select the value you wish to delete and press and hold LIGHT > Delete value? No/Yes is displayed. Confirm with OK.

Analyzing OwnIndex Results with Software

Downloading test results to the software offers you the possibility of analyzing results in various ways, as well as accessing more detailed information about your progress. The software also allows you to make graphical comparisons with previous results.

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Polar OwnOptimizerTM

General

Successful training requires temporary overloading: longer exercise duration, higher intensity, or higher total volume. In order to avoid severe overtraining, overloading must always be followed by an adequate recovery period. With an inadequate recovery period, you may experience a decrease in performance as a result of high training volumes, instead of improvement. Polar OwnOptimizer is an easy and reliable way to determine whether your training program is optimally developing your performance. Polar OwnOptimizer is developed for use by healthy adults.

Polar OwnOptimizer is a modification of a traditional orthostatic overtraining test. It is a perfect tool, embedded in the training computer, for everyone training regularly, at least three times a week, for fitness improvement or to reach competitive targets. This feature is based on heart rate and heart rate variability measurements taken during an orthostatic test (standing up from relaxed resting). OwnOptimizer helps you to optimize your training load during a training program so that you experience an increase in performance and do not undertrain or overtrain in the long run. Polar OwnOptimizer is based on regular long-term measurements of five heart rate parameters. Two of these five values are calculated at rest, one while standing up, and two while standing. Each time you perform the test, the wrist unit saves the heart rate values and compares them to the previous values registered.

Before the Test

Baseline Tests

When you use OwnOptimizer for the first time, six baseline tests should be conducted over a period of two weeks to determine your personal baseline value. These baseline measurements should be taken during two typical basic training weeks, not during heavy training weeks. The baseline measurements should include tests taken after a training day and after recovery days.

Monitoring OwnOptimizer Values

After the baseline recordings, you should continue to perform the test 2-3 times a week. Test yourself weekly in the morning following both a recovery day and a heavy training day (or a series of heavy training days). An optional third test can be performed after a normal training day. OwnOptimizer may not provide reliable information during detraining or in a very irregular training period. If you take a break from exercise for 14 days or longer, the baseline tests should be performed again.

Performing the Test

The test should always be taken in standardized/similar conditions in order to get the most reliable results. It is recommended that you take the test in the morning before breakfast. The following basic requirements apply:

  • Wear the heart rate sensor.

  • You should be relaxed and calm.

  • You can be seated in a relaxed position or lying in bed. The position should always be the same when you do the test.

  • The test can take place anywhere – at home, in the office, at a health club – as long as the test environment is peaceful. There should be no disturbing noises (for example, television, radio or telephone) or other people talking to you.

  • Avoid eating, drinking and smoking 2-3 hours prior to the test.

Performing the Test

Select Test > Optimizer > Start > Optimizer Lie Down

Arrows indicate the test is ongoing. Do not move during this first part of the test, which lasts 3 minutes.

After 3 minutes, the wrist unit will beep and Optimizer Stand up is displayed. Stand up and remain standing still for 3 minutes.

After 3 minutes, the wrist unit will beep again and the test is finished.

A numerical and written interpretation of the result is displayed. Press DOWN to see your average heart rate (bpm) while lying down (HRrest), the highest heart rate while standing up (HRpeak), and the average heart rate while standing (HRstand).

You can interrupt the test in any phase by pressing STOP. Optimizer Test canceled is displayed.

If the training computer cannot receive your heart rate signal, the message Test failed. Check WearLink is displayed. In which case, you should check that the heart rate sensor electrodes are wet and that the textile strap fits snugly.

After the Test

How to Interpret Results

The wrist unit calculates five heart rate and heart rate variability based parameters. The OwnOptimizer values are calculated by comparing your latest results to previous ones. The wrist unit will display a written description of your training status. The descriptions are defined in detail below.

Good Recovery (1)

Your heart rate is lower than average. This indicates that you have recovered very well. You can continue training, including intensive exercise sessions.

Normal State (2)

Your heart rate is at a normal level. Go on with your training; include both light and intensive training sessions, and recovery days.

Training Effect (3)

Your heart rate is higher than average. You may have exercised intensively in the previous days. You have two choices: 1) rest or train lightly for one or two days, or 2) continue intensive training for one or two days and then recover well. Other sources of stress such as the beginning of a fever or an attack of the flu can result in the same kind of response.

Steady State (4)

Your heart rate has continuously been at a normal level for a long time now. Effective training requires both heavy training and good recovery, and this should cause variation in your heart rate results. Your OwnOptimizer result indicates that you have not had very intensive training or good recovery for a while. Perform the test again after a rest or light training day. If the recovery is effective, your result should show Good recovery.

Stagnant State (5)

Your heart rate is still at a normal level, and this has continued for a long time. The result indicates that your training has not been intensive enough to develop optimally. To improve your condition effectively, you should now include more intense or longer exercise sessions in your program.

Hard Training (6)

Your heart rate has been higher than average several times. You may have trained hard on purpose. The result indicates overloading, and you should try to recover well now. To monitor your recovery, perform the test again after one or two resting or easy training days.

Overreaching (7)

Your OwnOptimizer result indicates that you have had a very intensive training period for several days or weeks. Your heart rate has continuously remained at a high level. This seriously indicates that you should have a complete recovery period. The longer you have trained intensively, the longer the recovery period required to recover. Perform the test again after at least two days of recovery.

Sympathetic Overtraining (8)

Your OwnOptimizer result indicates that you have had a very intensive training period for several days or weeks, and your recovery has not been sufficient. This has resulted in a state of overtraining. To return to a normal training state, rest for a carefully monitored recovery period. Follow your recovery by performing the OwnOptimizer Test 2–3 times a week.

Parasympathetic Overtraining (9)

Your heart rate has stayed at a low level, which is generally interpreted as a sign of a good recovery. However, other parameters indicate parasympathetic overtraining. You may have trained with high volumes for a long time, and recovery may not have been sufficient. Check for other signs of overtraining, such as decreased performance, increased fatigue, mood disturbances, sleeping problems, persistent muscle soreness, and/or a feeling of being burnt out or stale. You may also have been subjected to other stresses.

In general, the development of parasympathetic overtraining requires a long history of heavy training volumes. To recover from a state of parasympathetic overtraining, you have to recover body balance completely. Recovering may take several weeks. You should not exercise, instead rest completely for most of the recovery period. You can possibly have a few days with some light aerobic training in short sessions, and only occasionally include short, high-intensity sessions.

You can also consider doing other than your main sport. However, it should be one you are familiar and comfortable with. Monitor your recovery by performing the OwnOptimizer Test 2–3 times a week. Once you feel you have recovered your body balance, and your result shows Normal State or Good recovery, preferably more than once, you can then consider resuming training. Once you start training again, begin a new testing period with new baseline measurements.

Before you radically change your training program, consider your OwnOptimizer results together with your subjective feelings and any symptoms you may have. Repeat the OwnOptimizer test if you are unsure of the standardized conditions. An individual test result can be affected by several external factors, such as mental stress, latent illness, environmental changes (temperature, altitude), and others. You should update the baseline calculations at least once a year, when you start a new training season.

OwnOptimizer Trend

Select Test > Optimizer > Trend

See how your OwnOptimizer value has been developing in the Trend menu. It includes 16 of your latest OwnOptimizer values, and the dates when the results were recorded. When the trend file becomes full, the latest result automatically replaces the oldest one.

The most recent test date, a graphical trend of your results, and the latest value are displayed. Press OK to see the written description of the result. Scroll UP or DOWN to view other values.

Delete OwnOptimizer Value

Select Test > Optimizer > Trend

Select the value and press and hold LIGHT. Delete value? No/Yes is displayed. Confirm with OK.

Reset the Trend File

Select Test > Optimizer > Reset

You can reset the OwnOptimizer test period. All the test results will be deleted from the memory. When taking the test after a 365-day test period, or for the first time in 30 days, Reset test period? is displayed.

Analyzing Results with Software

Downloading test results to the software offers you the possibility of analyzing results in various ways, as well as accessing more detailed information about your progress. The software also allows you to make graphical comparisons with previous results.

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