Wether you are running, walking, skating or biking indoors or at the gym a heart rate monitor will tell you continuously and with precision what your heart rate is, allowing you to work with the intensity to keep your heart rate exactly where you want it, allowing you to achieve the greatest possible gains from your time.
How to use a heart rate monitor
1. Determine your maximum heart rate:
The most accurate way to determine maximum heart rate is a physician conducted test where the person is led to complete exhaustion. We generally estimate maximum heart rate for simplicity and ease. There are several formulas to estimate maximum heart rate. The margin of error is about plus or minus 10-15 beats per minute. The formula we recommend is maximum heart rate = 208 - 0.7 x age.
Polar M-Series Heart Rate Monitors include Polar's OwnZone technology. During a brief warm-up, the M series monitors models will automatically establish your 65-85% target zone for that day based on your body’s fitness. If you are doing a longer workout, stay in the lower end of that range. If you are looking for a shorter, more intense workout, just stay in the upper half of that zone. OwnZone makes finding your heart rate zones simple and accurate.
2. Determine your target zone:
Training at heart rate levels from 70-90% of your maximum heart rate will improve your aerobic capacity.
Training at a heart rate below 70% of maximum will only lead to aerobic capacity gains for those who are in poor condition. Training below 70% is well suited for those seeking to burn calories and increase their metabolic rate. If you are beginning aerobic training, exercising from 50-70% of your maximum heart rate will help you increase your condition and is quite beneficial.
Training at more that 90% of your maximum heart rate has not been shown to improve aerobic capacity.
|
 |
| |
Good Condition |
Poor Condition |
Very Poor Condition |
| Fitness Training |
70-90% of Max. Heart Rate |
60-90% of Max. Heart Rate |
Any exercise |
| Weight Loss |
60-80% of Max. Heart Rate |
50-80% of Max. Heart Rate |
Any exercise |
| Cardiovascular and Health |
50-80% of Max. Heart Rate |
50-80% of Max. Heart Rate |
Any exercise |
Weight Loss: The most important aspect in exercising for those attempting to lose weight is total energy consumption. A high level of energy consumption, also known as an increased metabolic rate can be achieved either with shorter sessions and higher intensity (and heart rate) or with longer sessions and lower intensity (and heart rate). However, a lower heart rate is usually recommended for "burning fat", since people in weight loss are often in poorer condition and their condition will not support high-intensity workouts. When their fitness improves, intensity should be increased. Furthermore, note that exercising at a higher intensity means that changes occur in the body that lead to increased energy consumption at rest. Energy consumption at rest accounts for most of our consumption i.e. 60-70 % of the daily total. An increase in energy consumption at rest leads to an increase in daily energy consumption, for as long as regular exercising continues.
3. Use your heart rate monitor:
The Reebok Strapless Heart Rate Monitor does not require a chest strap, instead requiring you touch your fingers to the sensor to gain a measurement. All other heart rate monitors the we sell use a wireless chest strap to gain your heart rate information. The chest strap is included with all products in our store. Many of the heart rate monitors can communicate wirelessly with home and gym aerobic exercise equipment that has a built in heart rate receiver. Many of the aerobic exercise machines we sell work with the telemetry heart rate monitors we sell.When your aerobic exercise equipment, is aware of your heart rate it can adjust speed and intensity to keep you training in the heart rate zone you select.
You must wear the telemetry strap so that it has solid uninterrupted contact with your skin. The heart rate monitors we sell all come with specific instructions for that model.
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