Using A Heart Rate Monitor
Heart rate monitors are a useful tool during exercise to track progress and ensure that you are moving at a healthy pace
. Controls and monitors are popular on many exercise machines including treadmills, elliptical trainers and stationary bikes.
A treadmill with a monitor reads your pulse by connecting with sensors on the side rails. You place your hands on these rails and the machine reads and keeps track of your pulse.
This machine gives you data but does not adjust anything to control your workout. Heart rate control dictates the extent of your workout by controlling the exertion level of your treadmill.
To get an optimum workout, it is important to pace your exercise. You want your pulse at the proper intensity level for an extended period of time.
If your pulse gets too high, your activity can become counterproductive. If it is too low, you are not getting any substantial health benefits.
That is why one of the most effective methods for fitness training is through monitoring and controlling your pulse. This is particularly true when striving for cardiovascular goals.
Whether you want to shed a few pounds, train for a marathon, or just feel good about yourself, heart rate training and control can optimize your workout. Treadmills with handgrip controls require holding on to the sensors located on the side rails.
This may be awkward for walking, but it is not practical at all for jogging. Only one type of heart rate control makes sense, and that is wireless.
With a wireless control, you attach a strap around your chest, and your pulse is fed to the console. This in turn controls the intensity of your workout by keeping your cardio exercise within a predetermined pulse.
A target healthy heart is 50 percent to 60 percent of your individual maximum heart rate. This is supposed to be a safe, comfortable zone reached by an easy walk.
This is best for people who are just starting to exercise. This zone has also been shown to help decrease body fat, blood pressure, and cholesterol for individuals.
The target temperate zone is between 60 and 70 percent of your individual maximum heart rate. This provides the same benefits as the healthy heart zone, but is more intense and burns more total calories.
This is reached through a faster walking speed or a slow jog on the treadmill. The target aerobic zone is between 70 and 80 percent of your individual maximum heart rate.
This is supposed to improve your cardiovascular and respiratory system and increase the size and strength of your heart. This zone is reached through a steady jog.
The anaerobic threshold is 80 percent to 90 percent of your individual maximum heart rate. This is a high intensity zone, and is achieved through a brisk run.
The redline zone is 90 to 100 percent of your individual maximum heart rate. This is the equivalent of running as hard as you can, and is often used in interval training.
This should be approached with caution and can lead to injuries when sustained for a long period. Beginners should not aim for this zone, but should rather build up to it over time and adequate training.
On some treadmills you can have the control maintain a consistent and targeted pulse. On other models you can set it for interval training in different zones.
You can program the treadmill for desired workouts that vary the pulse to your desired goals. The treadmill programs available with heart rate control can vary.
Some treadmills come with just one program, while higher-end models can have a variety of different programs like hill training, intervals, and extreme. Monitoring your pulse and working out within zones will enhance your overall health and physical performance.
If you are going to invest in quality fitness equipment, consider the heart rate control feature. A control and monitor can even become your personal trainer.
By monitoring your pulse and adjusting your workout accordingly, you stay within your desired goal, and avoid over or under exerting yourself. It takes your treadmill workout to an optimum level.
by: Terry Daniels
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