Exercise Heart Rate Monitors and Your Target Heart Rate Zone
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Exercise Heart Rate Monitors
Your heart rate sets the tone for all of your exercise sessions. Exercise at a level that is too low and you won't reap the benefits of all the time you're spending on your program. Exercise at a level that is too high and you run the risk of injury. In addition, exercising above your Target Heart Rate brings with it the same penalty - and that is that your body's metabolism will slow down in protest - requiring even greater exercise levels to achieve the same results. That's why an exercise heart rate monitor is so important to your program
Knowing Your Target Heart Rate Zone and Using an exercise Heart rate monitor
First thing in the morning - BEFORE you even get out of bed, determine your heart rate by checking your pulse on the side of your neck. Count the beats for a full 60 seconds as that is most accurate. Do this three days in a row and then determine the average of those three days. This will give you an excellent RESTING HEART RATE. (RHR)
Next we figure the low end of your Target Heart Rate Zone (THR) by subtracting your age from 220. This is your MAXIMUM HEART RATE (MHR) (and should rarely, if ever be attained). Now Subtract your Resting Heart Rate from your Maximum Heart Rate to get Your HEART RATE RESERVE(HRR). Multiple your Heart Rate reserve by 50% to get you Training Range %
Finally,Use your Training Range % + Resting Heart Rate = low end of your Target Heart Rate Zone.
The following example shows the low end of a THR for a 35 year old person with a Resting Heart Rate of 60 .
220 - 35 = 185
185 - 60 = 125
125 x 50%= 62.5
62.5 + 60 = 123 beats per minute
You would perform the same calculations to find the high end of your Target Heart Rate Zone. Just multiply your HRR by 85% instead of the 50% used for the low end.
The following example shows the high end of a THR for a 35 year old person with a resting heart rate of 60 bpm:
220 - 35 = 185
185 - 60 = 125
125 x 85%= 106.25
106.25 + 60 = 166 beats per minute
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OR you could go to healthchecksystems.com and use their interactive calculator!! Be sure to calculate your RESTING heart Rate for best accuracy though!
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Working At The Right Intensity
using an exercise heart rate monitor to help
The general recommendations for what level of intensity or Target Heart Rate that you should work towards is as follows:Beginners - 50-60%
Intermediate or average - 60-70%
Advanced - 75-85%
Once you have figured out your Target Heart Rate zone use your exercise heart rate monitor system to regulate the intensity of your workouts thus achieving the maximum benefit from your workout.
Using the same example as above, assuming he is a beginner, his maximum heart rate should never exceed 60% or 135 PBM - that his HIGH END.
Determine your Heart Rate Zone - the low end and the high end based on your fitness level and experienced (Beginner, intermediate or advanced).
Gradually, using 5-10 minutes bring your heart rate up to your Target Heart Rate Low end. This is your warm up period and should happen gradually in order to loosen your muscles and warm them up for the more strenuous exercise to come.
Maintain at this level until you have been at it for about 10 minutes - then gradually increase your intensity level until your closer to the high end of your Target Heart Rate Zone.
Maintain this level for your determined time - usually 25-45 minutes - as determined by your goals.
If your training for a 5K run, your intensity level will be higher than if your goal is general fitness. If you're exercising for weight loss, then you will want to train at a slightly lower intensity level - but for longer. However, be sure to get at least 20 minutes at your high end no matter what your goal is. It is only by achieving your high end Target Heart Rate and maintaining it for a period of time that your body can take advantage of the aerobic exercise.
Exercise Heart Rate Monitors
Some wonderful garments for wireless heart rate monitoring have been developed over the past several years. NuMetrex heart rate monitoring apparel provides a comfortable alternative to the traditional heart rate monitoring strap. The seamless NuMetrex heart rate monitoring garments have sensors knit directly into the fabric. A small transmitter snaps into the front of the garment, captures your data and sends it to your watch or cardio equipment. Exercise Heart rate monitors are a great motivator that enables you to monitor your fitness goals and calories burned.The NuMetrex cardio shirt is compatible with Polar® heart rate monitors and the Polar WearLink u2122 transmitter. They work quite well with almost any exercise machine that has an integrated monitoring system. If you already own a compatible system then NuMetrex cardio shirt is a great new accessory for your monitor.
Bring Your Exercise Regimen To A new Level
To bring your exercise regimen to a new level let technology help. An Exercise Heart Rate Monitor system can give you the edge you want.
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