Polar RS100 Heart Rate Monitor

Product Description

RS100 Smart Coaching Features Own Zone
- Guides you to train at the right intensity. Knowing the right intensity to improve fitness can be a challenge. By using the Own Zone, you can be sure your training on an intensity that improves your aerobic fitness as the feature adjusts your heart rate training zone to perfectly match your body’s current physiological condition. With the Own Zone feature you are able to follow the intensity of your exercise easily, keep yourself in the right heart rate target zone, & stay motivated as you can see the improvement in performance. With regular exercising you will be able to perform more with the same heart rate, e.g. your jogging speed increases. Own Zone should be determined every time you start exercising. Daily changes such as state of mood or recovery from earlier exercise affect your Own Zone. If you go in for many sports, find your Own Zone for the different sports. The technique & economy of a sport as well as the muscle groups used affect Own Zone, too. For example, you will get different Own Zones for running & swimming. If you are a beginner, sedentary or are overweight a recommended target is to exercise near the lower limit of your Own Zone. At this target, the exercise is easy-paced & causes only slight breathlessness & sweating. The beginner’s Golden rule: Exercise most of the time with light intensity. Do it often. For weight-loss purpose, exercises at the lower limit or middle of the Own Zone for longer duration are needed to accumulate more energy expenditure & for the body to use fat efficiently. If you exercise more regularly & aim for enhanced fitness, your best exercise intensity is at the middle or near the upper limit of your Own Zone. Exercising at the higher end of the Own Zone continuum will cause clear breathlessness & sweating. If you are active, exercising more than 3 times a week regularly up to 1.5 hours per session & your main target is to maintain fitness or improve performance, you can sometimes exercise close to the upper limit of your Own Zone & even at heavy intensity above your Own Zone. Aim to use the whole Own Zone continuum in your exercise. Exercise both near the lower limit of your Own Zone as well at at the middle or near the upper limit. Now & then you can go even above your Own Zone if you wish to increase your maximum performance capacity. With Polar Own Zone you can determine a safe individual exercise zone that ranges from light to moderate intensity. During Own Zone determination your training computer guides you through the warm-up & automatically determines a safe & effective exercise heart rate zone − your Own Zone − while taking into account your current physical condition. Polar training computers determine your Own Zone by measuring your heart rate variability during exercise warm up. If Own Zone determination fails for some reason, the training computer uses either earlier defined Own Zone or, if this is not available, age-based Own Zone. Age-based Own Zone is calculated from the predicted maximum heart rate of your age (220 – age). For most adults Own Zone corresponds to 65-85 % of the maximum heart rate. You can safely exercise at the lower end of this scale even for extended periods. If your aim is to control weight with exercise, lower Own Zone intensity is often the best intensity level to use. By exercising at the upper end of the Own Zone scale you increase your cardiovascular fitness. We recommend that you redefine your Own Zone whenever you change your exercise environment and/or your exercise mode or psychological state changes (e.g. you are feeling stressed). Own Zone can be determined for every exercise session separately. We recommend that you always redetermine it when changing exercise environment, exercise mode, or if you are uncertain about your physiological state when starting the exercise. Your Own Zone can vary even daily because maximum (HRmax) & submaximum heart rate responses vary. The heart rate responses are affected even by small changes in one’s physiological condition. Also factors such as exercise intensity & mode, environmental temperature, body position, mood, eating & drinking habits, as well as recovery from earlier exercise affect the heart rate response & therefore your Own Zone. It is common that Own Zone limits vary between 5 to 10 beats per minute, but variations up to 30 bpm can also occur. In fact, this type of variation shows how sensitive to the state of your body the Own Zone feature is. Own Zone is a good tool for learning about your body & how it reacts. As training tends to decrease the HRmax & because the Own Zone Basic (65-85% HRmax) is determined as percentage of your HRmax, the Own Zone beats per minute (bpm) can decrease over time when training. Smart Calories
- Lets you know exactly how many calories you’ve burned. Own Cal is the most accurate calorie counter on the market. It calculates the number of calories expended during a training session based on your weight, height, age, gender, your individual maximum heart rate (HRmax) & how hard you’re training. Tip for using Own Cal feature Exercise dose can be determined using kilocalories (kcal). Daily & weekly exercise goals can conveniently & easily be set in terms of kcals. Because the heart rate monitor tracks both the energy/kcal expenditure in one exercise session & the accumulated kilocalories of several sessions, during e.g. a week or a month, it helps in achieving the energy expenditure goals. The amount of energy expended during exercise depends on exercise intensity & duration. The higher the intensity & the longer the duration, the greater the energy expenditure. Energy expenditure is also dependent on body weight, so that a heavier person consumes more energy than a lighter one when performing the same exercise because the mass that the person needs to move is greater. For example, persons weighing 60kg & 100kg expend 5 kcal & 8 kcal per minute in brisk walking, respectively. Also, the larger the muscle mass used in the exercise the greater the energy expended. Thus, very high energy expenditures can be reached in e.g. cross-country skiing & rowing. Types of exercise where the person must support his/her body weight typically expend more calories than types where the exercise equipment supports the weight. Physical activity for weight loss purpose For weight loss purposes the recommended energy expenditure can be set to 300 kcal/ session. Conducted on most days of the week this will result 2000 kcal/week on a 70kg person, Approx. the kilocalorie content of a 1kg (or 2 pounds) fat (7000 kcal) in a month. Heart rate monitoring is an important component especially in cardiovascular fitness assessment & training programmes. Polar heart rate monitors have been developed to measure healthy people’s heart rate & they target to help people exercise safely & effectively. The intensity of physical exercise should always be based on a persons fitness level & the goals of the exercise e.g. maintain or improve health/fitness/performance & help in weight management.