1. BENEFITS OF YOUR POLAR FT1/ POLAR FT2 TRAINING COMPUTER
Heart Rate -Based Training
Your heart rate is a convenient, reliable, and personal indicator of the intensity of your training. Knowing
your heart rate helps you decide whether to increase or decrease the intensity of your training, based on
your goals and fitness level. Although there are many subjective clues indicating how your body is reacting
to exercise (perceived exertion, breathing rate, physical sensations), none is as reliable as measuring heart
rate. It is objective and affected by both internal and external factors, and is therefore a dependable
measure of physical condition.
Using your FT1/FT2 training computer during training:
• Teaches you about your body's reaction to training
• Keeps you from starting out too hard (as beginners are often tempted to do)
• Helps you control the intensity of your training routine
• Provides feedback on how you are improving
Training intensity
Maximum heart rate (HR
max
) is a value used to define your target heart rate limits. HR
max
is the highest
number of heartbeats per minute (bpm) during maximum physical exertion. HR
max
can be calculated
(estimated) based on your age: 220 - age = HR
max
.
Training intensities can be expressed as percentages of HR
max
.
There are three different training intensities: Light, Moderate and Hard.
Intensity Intensity % of HR
max
Training benefit
Hard
80-90%
• Benefits: Increases maximum performance capacity
• Feels like: Tiredness in muscles and heavy breathing
• Recommended for: Fit users for short training sessions
Moderate
70-80%
• Benefits: Improves aerobic fitness
• Feels like: Good, easy breathing, moderate sweating
• Recommended for: Everybody for typical training
sessions with moderate length
Light
60-70%
• Benefits: Improves basic endurance and helps recovery
• Feels like: Comfortable, easy breathing, low loading for
muscles, light sweating
• Recommended for: Everybody
ENGLISH
Benefits of Your Polar FT1/ Polar FT2 Training Computer 3
