- Sports & recreation
- Fitness, gymnastics & weight training
- Sport watches
- Polar Electro
- M91ti
- User's manual
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38
L A T E S T O W N I N D E X
You can see your OwnIndex based on your latest Polar
Fitness Test and the date when it was carried out.
OWNINDEX
OwnIndex is a score which is comparable to VO
2max
, a commonly used descriptor of aerobic fitness. OwnIndex is a result of the Polar Fitness Test, which is an easy, safe and quick way to estimate maximal aerobic power. The
OwnIndex is based on heart rate, heart rate variability at rest, body structure and self-assessed physical activity.
Cardiovascular or aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body. The better the cardiovascular fitness, the stronger and more efficient your heart is.
Having good cardiovascular fitness has many health benefits. For example, it decreases your risk of cardiovascular diseases, stroke and high blood pressure.
If you want to improve your cardiovascular fitness, it takes a minimum of 6 weeks of regular training to see a noticeable change. Less fit individuals see progress even more rapidly and for more active individuals more time is needed.
Cardiovascular fitness is best improved by exercise types which use large muscle groups. Such activities include e.g.
walking, jogging, swimming, rowing, skating, cross-country skiing and cycling.
man M91ti USA GBR A 2001 38 10/12/01, 13:22
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Table of contents
- 6 Getting going
- 6 Parts
- 7 Buttons and their functions
- 8 Easy start
- 8 How to prepare the wrist receiver
- 9 How to put the transmitter on
- 9 How to start measuring your heart rate
- 10 How to stop measuring your heart rate
- 10 After exercising
- 11 Modes and their functions
- 13 Settings
- 13 User information settings
- 13 Setting user 1 or
- 14 Setting weight
- 15 Setting height
- 15 Setting age
- 16 Setting sex
- 16 Setting activity level
- 17 Measurement options settings
- 17 Selecting OwnZone
- 18 Setting heart rate limits manually
- 19 OwnCal calorie counter on/off
- 21 Polar Fitness Test on/off
- 22 Setting the watch
- 22 Setting the alarm
- 23 Setting the time of day
- 24 Setting the date
- 26 Start the heart rate measurement
- 28 OwnZone
- 28 How to determine your OwnZone
- 30 OwnZone methods
- 31 How to use previously determined OwnZone
- 32 Functions during heart rate measurement
- 32 See your heart rate
- 32 Illuminate the display
- 32 Turn the sound signal and button sound on/off
- 33 Swap the user
- 33 Start/stop the stopwatch
- 34 Check exercise information
- 35 Check your heart rate limits
- 35 See your progress bullets during exercise
- 35 Swap the heart rate limits
- 36 Stop the heart rate measurement
- 37 Recalling training information
- 37 Exercise time
- 37 Exercise time in the target zone
- 38 Target heart rate limits
- 38 Average heart rate
- 38 Calories expended during the exercise
- 38 Total calorie count
- 39 Total exercise time
- 40 Latest OwnIndex
- 40 OwnIndex
- 41 Fitness test settings
- 42 Carrying out the test
- 44 Fitness test result
- 46 Care and maintenance
- 46 Taking care
- 47 Batteries
- 47 Service
- 48 Precautions
- 48 In a water environment
- 48 Interference
- 49 Minimizing possible risks in exercising
- 51 Frequently asked questions
- 55 Technical specifications
- 57 Limited Polar warranty
- 58 Disclaimer
- 59 Polar glossary
- 61 Index