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active you really are in your everyday life, on top of your regular training. You should wear your watch on your non-dominant
hand to ensure you get the most accurate activity tracking.
Activity Goal
You'll get your personal activity goal when you set up your watch. The activity goal is based on your personal data and
activity level setting, which you can find on your watch (Settings > Physical settings > Activity level), in the Polar Flow app
or in the Polar Flow web service.
If you want to change your goal, open your Flow app, tap your name/profile photo in the menu view, and swipe down to see
Activity goal. Or go to flow.polar.com and sign in to your Polar account. Then click your name > Settings > Activity goal.
Choose one of the three activity levels that best describes your typical day and activity. Below the selection area, you can
see how active you need to be to reach your daily activity goal on the chosen level.
The time you need to be active during the day to reach your activity goal depends on the level you have chosen and the
intensity of your activities. Meet your goal faster with more intense activities or stay active at a slightly more moderate pace
throughout the day. Age and gender also affect the intensity you need to reach your activity goal. The younger you are, the
more intense your activity needs to be.
Activity data on your watch
From the watch face, swipe left or right to navigate to the Daily activity view.
View your progress towards your daily activity goal and steps you've taken so far.
Your progress towards your daily activity goal is shown as a percentage and visualized with a circle
that fills up as you are active. The amount and type of body movements are registered and turned
into an estimation of steps.
In addition, when opening the details, you can see the following details of your day’s accumulated
activity:
l Active time tells you the cumulative time of body movements that benefit your health.
l When using the Continuous heart rate feature, you can check your current heart rate, your
highest and lowest heart rate readings of the day, and also view what your lowest heart rate
reading of the previous night was. You can turn the Continuous heart rate feature on, off or
to night-time only mode on your watch in Settings > General settings > Continuous HR
tracking.
l Calories you've burned through training, activity and BMR (Basal metabolic rate: the
minimum metabolic activity required to maintain life).
Activity Reminder
It's widely known that physical activity is a major factor in maintaining health. In addition to being physically active, it's
important to avoid prolonged sitting. Sitting for long periods of time is bad for your health, even on those days when you
train and gain enough daily activity. Your watch spots if you’re being inactive for too long during your day and this way helps
you to break up your sitting to avoid the negative effects it has on your health.
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