WARNING: This is just a heart rate primer. We recommend getting a complete physical prior to beginning any exercise program. Heart rate monitors achieve better results when monitored by a professional trainer.
What is a heart rate monitor?
A heart rate monitor is a personal monitoring device which permits one to measure his/her heart rate in real time or even record it for future referencing.
Although it is used by performers of various types of physical activities, it is very beneficial to beginners in regular cardiovascular exercise activities such as running.
Why use a heart rate monitor?
There are three primary reasons for using a heart rate monitor
The first reason is that the rate monitor is objective. The monitor may vary in it readings based on contact of the sensors, but it doesn’t lie.
Second, it allows you to efficiently monitor your work to rest ratio. This valuable for interval training.
Third, it provides a comparative measure; what I did yesterday vs last week vs last month vs last year.
A heart rate monitor is essential because it will enable you to train and race at the best pace for you. It will also help to improve the efficiency of your fitness training.
How to use a Heart rate monitor
Before we proceed, its essential to understand some basic terms connecting heart rate and exercise.
> Resting heart rate (Rest)
Your heart rate during those times you feel relaxed for instance early in the morning.
> Maximum heart rate (MHR)
This is the maximum amount of beats per minute your heart can reach following a very strenuous exercise. It can be estimated based on the formula:
MHR = 208- (.7 of your age) for people less than 40 years
MHR = 205- (.5 of your age) for people greater than 40 years
These numbers are subject to change depending on the various research study you are referencing. Reference the CDC guidelines here: http://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm
> Training heart rate (THR)
The rate you can maintain during aerobic workouts in order to improve fitness level
For Beginners it falls within 50-70% MHR
For Experienced athletes, just within 70-80% MHR
> Recovery heart rate (RHR)
RHR is best defines as the heart rate observed during recovery from a work out session.
It fairly falls to about 20 beats within Your pre-workout resting heart rate.
How to use the heart rate monitor
Using heart rate monitor to Improve fitness level for beginners in a suggested work out plan for beginners
First of all order your heart rate monitor from this site
Next you determine your MHR
Take75% of MHR as upper limit
Take 65% of MHR as lower limit
Plan to run about 20 min total
10min to and another 10min fro
Start running until you hit your upper limit.
Then you walk until you fall to your lower limit.
Repeat the process for the entire 20 minutes
As you progress through the weeks, you will realise that you actually spend more time running than walking because you will take longer and longer to hit your upper limit.
Lastly you can then gradually extend the length of your workout as your fitness level improves.
Using Heart Rate Monitoring For Personal Training
Using Heart Rate Monitoring For Personal Training: Part Two