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So how does this work? The first step is to find out your maximum
heart rate (MHR). This is done by using a formula or by taking a
sport-specific test.
The formula:
220 - age = age predicted maximum heart
rate in beats per minute (bpm)
For example, if you are 30 years of
age, your age predicted MHR is 220 - 30 = 190 bpm. Using some basic
math, you can then calculate the training or exercise zones that will
enable you to achieve your fitness goals. Once determined, the lower
and higher heart rate values can be set on your Cardiosport heart rate
monitor. These then control the intensity of your exercise by alerting
you when to increase or decrease your exercise intensity by means of
audible and visual alarms, guiding you to exercise more effectively to
attain your personal fitness goals.
So a 30 year old just starting out on
an exercise program with the aim of getting fitter would start
exercising at a gentle pace of 50% - 59% MHR (95 to 114 bpm). If they
wanted to lose weight, then a slightly higher intensity of 60-69% MHR
(114 to 133 bpm) would be required. To improve aerobic capacity or
athletic performance a higher intensity of 70-79% MHR (133 to 152 bpm)
is needed. Competitive athletes may need to add interval training
sessions during the week in the anaerobic threshold heart rate zone,
which is 80-89% MHR (152 to 171 bpm). This high intensity exercise
helps train muscles to handle lactic acid.
Your personal heart rate
If you train for a specific sport, you
will benefit from taking a sport-specific test at a sports or sports
retail centre to determine your maximum heart rate. The test provides
you with a personally accurate maximum heart rate to determine heart
rate ranges specific to you and your training schedule. It is
particularly useful if you are a multi-sport athlete, as you get your
maximum heart rate for each sport, allowing you to train - and compete
- very effectively.
How a Cardiosport Monitor works
A chest transmitter via moistened
electrodes measures the ECG signal from your heart and ‘transmits’
this to a wrist worn heart rate monitor that displays the heart rate.
Other information is also displayed depending on the monitor you have
chosen. With a quick glance at your wrist monitor you can keep track
of how hard you are working during exercise.
How To Use A Heart Rate
Monitor Effectively
Train Effectively - Use the Zones
If you are a beginner with the goal of
improving overall fitness, losing weight or reducing stress, exercise
in the healthy heart zone which is 50-60 percent of your
maximum heart rate.
| 1. |
If you already exercise regularly
but are aiming to lose body fat, exercise in the weight
management zone which is 60-70 percent of maximum heart rate.
Build up to a work out of an hours continuous exercise. |
| 2. |
If your goal is to improve aerobic
capacity or athletic performance, exercise in the aerobic
zone which is 70-80 percent of maximum heart rate. |
| 3. |
Competitive athletes may need to
add interval training sessions during the week in the
anaerobic threshold heart rate zone, which is 80-90
percent of maximum. This high intensity exercise helps train
muscles to handle lactic acid. |
However, train sparingly at these upper
limits. Exercising regularly at a heart rate intensity that is too
high does not produce additional aerobic benefits and increases the
possibility of an athletic injury. Interval training and anaerobic
threshold workouts require a high degree of fitness, and is not
necessary for general fitness training.
Once you determine your individual
training zones, you can easily program them into your Cardiosport
monitor. Your monitor will notify you with a beep if you are
exercising above or below the pre-programmed zones. Many Cardiosport
models record heart rate at selectable intervals. You can then
evaluate your exercise after each session and adjust your intensity if
needed. Recording heart rate also allows you to monitor your fitness
improvements over time.
Tips on Effective Training:
Warm up & cool down.
Always do a slow warm up of 5-10 minutes, followed by some gentle
stretching. Then gradually climb into the target range you have set.
End every workout with a 5-10 minute cool down, again followed by some
gentle stretching. The importance of this can not be over emphasized.
Studies have shown that people who warm up and cool down adequately
have fewer athletic injuries.
Type of exercise.
Choose activities that use large muscle groups and which are
continuous in nature. Some good examples are walking, swimming,
running, aerobic dance, stair climbing machines, ski machines,
treadmills, cycling or exercise bikes. Feel free to include more than
one activity - cycle one day, swim the next, and do aerobics on the
third. This is called Cross Training and helps exercise
all muscle groups, reduces boredom and keeps motivation high.
Frequency of exercise.
Exercise in the target range that you have set at least 3-5 times
per week, with no more than 48 hours between sessions. Even on 'rest
days' gentle exercise such as a leisurely walk can be beneficial.
Intensity of exercise. Select an
exercise intensity zone that is both within your capability and in
which you can achieve consistency. Studies show that people who
exercise at too high an intensity, especially in the initial stages of
their program, drop out sooner, have more injuries, and tend to
develop a negative impression towards exercise in general. If
necessary start in a low exercise intensity zone and build up.
Time exercising.
Aim for 20-60 minutes of continuous exercise in your target zone
each session. If you are unable to exercise for 20 minutes initially,
slow down and gradually build up to this.
Before you begin your exercise
program, get an assessment of your overall fitness level. You must get
clearance from your doctor that it is safe for you to exercise.
Click here to find out where you can buy Heart Rate monitors |
