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Wearing a Heart Rate Monitor: Your Key to Better Exercise and
Health
Whether you are a serious athlete in training for your
next triathlon or a casual exercise enthusiast seeking to enhance your
workout experience, a heart rate monitor is your ticket to success. Not
only will monitoring your heart rate allow for more beneficial training
experiences, but it will also allow you to become attuned to your own body
and its reactions to various types of exercise and stress.
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Electronic heart rate monitors may seem to be a
comparatively “new-fangled” technology to some, but it’s long been known
that the body most efficiently and effectively train when your heart rate is
at a certain level, called your heart rate training zone. Your maximum
heart rate is calculated based upon your age and the zone of training you
are engaged in – warm up, fat burning, endurance or performance.
While in the warm up zone, your heart rate should only
measure at 50-60% of your individually calculated maximum. While in this
zone, your body is doing just as the name suggests – preparing to enter into
more strenuous physical training. The fat burning zone, where you should
reach 60-70% of your maximum heart rate, allows your body to successfully
burn calories faster. During aerobic activity, your will achieve 70-80% of
your maximum heart rate while in the endurance zone. Exercise in this zone
helps to strengthen your heart and improve your respiration. Finally, the
performance zone, where your heart rate will equal 80-90% of your maximum,
allows effective calorie burning while decreasing exercise-related fatigue.
A fifth zone, representing maximum effort, should only be entered for
shorter periods of time and if you are in peak shape.
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You can monitor your heart rate through a variety of
methods. You may notice at your gym that some cardiovascular machines have
built in heart rate monitors – you simply place your hands on metal grips
for a certain length of time at various intervals. If these are unavailable
or you a seeking a more personal alternative, a variety of manufacturers
sell heart rate monitors that you can wear on our body and that will
continuously display your heart rate. This is the best way to monitor your
workout or your performance in an athletic event! With the ability to
constantly monitor your heart rate, you will instantly know if you need to
step up your activity – or scale it back. A
heart rate monitor may also
provide forewarning to cardiovascular problems. For instance, if your heart
rate is in the endurance zone after only two minutes at the lowest level on
the
elliptical machine, you should speak with your doctor about the overall
health of your heart. If, conversely, your heart rate is at a warm up level
after 10 minutes of what you consider to be intense
stationary bike riding,
you’ve been given a clue that you may need to find a more challenging
activity to burn calories, or step-up your efforts on the bike.
Monitoring your heart rate is also a beneficial tool in
measuring your progress while training for an athletic event or working to
get into better shape. Marathon runners monitor their heart rate as a
pacing tool during a race – if they can maintain a consistent heart rate,
there is a better chance for maintaining the necessary level of motivation
and energy to not only finish the race, but win as well. The casual
exercise nut will be able to plot futures workouts using data from this
monitoring. This puts you on the path to better health and success through
goal achievement within your workouts.
Using a heart rate monitor can improve your athletic
prowess, enhance your workouts and give warning to possible cardiovascular
problems. For these benefits and many more, you should always choose to
wear a heart rate monitor while exercising, training and competing.
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