Bedienungsanleitung Polar RCX 3 (Seite 41 von 57) (Englisch)

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Aerobic power is enhanced in heart rate zone 3. The training intensity is higher than in sport zones 1 and

2, but still mainly aerobic. Training in sport zone 3 may, for example, consist of intervals followed by

recovery. Training in this zone is especially effective for improving the efficiency of blood circulation in

the heart and skeletal muscles.

If your goal is to compete at top potential, you will have to train in heart rate zones 4 and 5. In these

zones, you exercise anaerobically in intervals of up to 10 minutes. The shorter the interval, the higher the

intensity. Sufficient recovery between intervals is very important. The training pattern in zones 4 and 5 is

designed to produce peak performance.

The Polar target heart rate zones can be personalized by using a laboratory measured HR

max

value, or by

taking a field test to measure the value yourself. When training in a target heart rate zone, try to make use

of the entire zone. The mid-zone is a good target, but keeping your heart rate at that exact level all the

time is not necessary. Heart rate gradually adjusts to training intensity. For instance, when crossing from

heart rate target zone 1 to 3, the circulatory system and heart rate will adjust in 3-5 minutes.

Heart rate responds to training intensity depending on factors such as fitness and recovery levels, as well

as environmental factors. It is important to look out for subjective feelings of fatigue, and to adjust your

training program accordingly.

Heart Rate Variability

Heart rate varies with every heartbeat. Heart rate variability (HRV) is the variation of beat to beat intervals,

also known as R-R intervals.

HRV indicates the fluctuations of heart rate around an average heart rate. An average heart rate of 60

beats per minute (bpm) does not mean that the interval between successive heartbeats would be exactly

1.0 sec, instead they may fluctuate/vary from 0.5 sec up to 2.0 sec.

HRV is affected by aerobic fitness. HRV of a well-conditioned heart is generally large at rest. Other factors

that affect HRV are age, genetics, body position, time of day, and health status. During exercise, HRV

decreases as heart rate and exercise intensity increase. HRV also decreases during periods of mental

stress.

HRV is regulated by the autonomic nervous system. Parasympathetic activity decreases heart rate and

increases HRV, whereas sympathetic activity increases heart rate and decreases HRV.

HRV is used in the OwnIndex and ZoneOptimizer features.

Polar ZoneOptimizer

The Polar ZoneOptimizer feature adjusts your sport zones based on your personal information including

heart rate variability. It recommends lower intensity training when little heart rate variability is detected

and higher intensity training when plenty of heart rate variability is detected. It also gives you feedback on

ENGLISH

Background Information 41

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