Текст страницы
4. Follow the breathing guidance on the display or through the vibration.
5. You can end the exercise by pressing the button at any time.
6. The main guiding element in the animation changes color according to which serenity zone you're currently in.
7. After the exercise, you'll see your results displayed on your watch as time spent in the different serenity zones.
The serenity zones are Amethyst, Sapphire and Diamond. The serenity zones tell you how well your heartbeat and
breathing are in sync and how close you are to the optimal breathing rate of six breaths per minute. The higher the zone,
the better the synchronization with the optimal rhythm. For the highest serenity zone, Diamond, you need to sustain a
slow target rhythm of around six breaths per minute, or slower. The more time you spend in the higher zones, the more
benefits you can expect to feel in the long-term.
Breathing exercise result
After the exercise, you get a summary of the time you spent on the three serenity zones.
Learn more about the Serene™ guided breathing exercise in this in-depth guide.
Fitness Test with wrist-based heart rate
The Polar Fitness Test with wrist-based heart rate is an easy, safe and quick way to estimate your aerobic (cardiovascular)
fitness at rest. It's a simple 5-minute fitness level assessment that gives you an estimate of your maximal oxygen uptake
(VO2max). The Fitness Test calculation is based on your resting heart rate, heart rate variability and your personal
information: gender, age, height, weight, and self-assessment of your physical activity level called the training background.
The Polar Fitness Test is developed for use by healthy adults.
Aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body. The better your
aerobic fitness, the stronger and more efficient your heart is. Good aerobic fitness has many health benefits. For example,
it helps in decreasing the risk of high blood pressure and your risk of cardiovascular diseases and stroke. If you want to
improve your aerobic fitness it takes, on average, six weeks of regular training to see a noticeable change in your fitness
test result. Less fit individuals see progress even more rapidly. The better your aerobic fitness, the smaller the
improvements in your result.
Aerobic fitness is best improved by training types that use large muscle groups. Such activities include running, cycling,
walking, rowing, swimming, skating, and cross-country skiing. To monitor your progress, start by performing the test a
72