Knowing How To Use The Heart Rate Monitor To Gain Max Results

A heart rate monitor is a compact unit including a watch with a digital display and a strap that includes a sensor for reading your heart beat

. The strap is worn around the chest during a work out and sends digital signals to the 'watch' about how fast your heart is beating. All sportsmen and fitness experts use a heart rate monitoring device during their exercise sessions because it helps decide exactly how fast and how much one should work out for best results.

Up to a few years back, most people used the traditional method of feeling their pulse for a minute or so to record their heart rate after a workout. But the method does not give an accurate reading because your heart tends to slow down when you pause to check the pulse. Using a heart rate monitor does not interfere with your movements and you get a much more accurate measurement of your aerobic endurance - a critical factor in evaluating your fitness level.

A heart rate monitor must be used to prevent strain and stress. If you can keep track of your heart rate properly during an exercise session not only can you maximize the results of the training but also lower the risk of injury and undue stress on your body. Many people work out so heavily on a single day that they end up fatigue for three more days. A heart rate monitor can help prevent this. On the other hand, the device will tell you if you are under-training as well.

Two values are to be calculated before you employ a heart rate monitor during your workouts. These are the rest heart rate (RHR) and the max heart rate (MHR). Both define the lower and higher limits for your heart rate during exercise and at rest. Once you have these two values, you can use the heart rate monitor almost as a biofeedback unit keeping track of how intensely you exercise.

Usually, a basic formula for calculating the MHR takes your age into account. For those who are just embarking on an exercise routine, the age has to be subtracted from 220 for men and 226 for women. For those who have already maintained an active lifestyle, MHR can be calculated by subtracting their age from 205 - for both men and women.

Your trainer will be able to give you a chart to use the MHR and RHR to divide your exercise routine in a way to help you gain maximum benefit from your exercise routine. Eventually, you need to focus on being able to work out longer at a faster speed with a lower heart rate.

Earlier, only the basic heart rate monitors were available in the market that gave you data for a single session. You had to write this data down for record-keeping before using the monitor again. However, modern devices are much more advanced items with utility features like an extended memory, calorie burner readings, improved backlight systems, altitude measurements etc. These devices may be a little expensive but can even be hooked up to your computer for detailed data analysis.

When buying a heart rate monitor do check if it has coded signals. This is essential because if you're in a gym and the person working out next to you is also using a heart rate monitor then some interference may take place in the data transmission from the sensor strap.

by: Alan Walker

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