Polar heart rate monitors allow you to monitor your heart rate during exercise. Training within the target heart rate during exercise ensures that you burn the appropriate number of calories as well as train at an intensity that enhances your aerobic fitness. Polar heart rate monitors can be purchased online or at your local sporting goods store. They range from the basic models that simply display your exercising heart rate, to the more advanced models that record data and mileage in order to track your workout progress.
Using a Polar Heart Rate Monitor
Step 1
Apply water to the back of your Polar heart rate monitor. Place the heart rate monitor just under your pectorals or breasts.
Step 2
Adjust the chest strap so that the heart rate monitor fits snugly around your chest. The chest strap should not be so tight as to obstruct your breathing.
Step 3
Place the watch that accompanies the chest strap on your wrist. Press the button to activate the watch.
Step 4
Look at the screen on the watch and wait for the flashing heart to appear. The heart icon should flash a few times before displaying your current heart rate.
Step 5
Begin your training as usual. Exercise at an intensity that keeps your heart rate in your optimal training zone. Monitor the wrist watch during your training to determine your exercising heart rate.
DetermineYour Training Heart Rate
Step 1
Take your resting pulse in the morning before you sit up and get out of bed.
Step 2
Locate your radial artery at the side of your wrist. Place your index and middle finger together to count the beats per minute at your radial artery.
Step 3
Count the number of beats at your radial artery for 60 seconds. Record your resting heart rate in your workout journal.
Step 4
Calculate your training heart rate using the Karvonen Formula--220 minus your age--to determine your maximum heart rate or MHR. Subtract your maximum heart rate from your resting heart rate to determine your heart rate reserve or HRR. To determine your training heart rate range, multiply your HRR by 60 and 80 percent, then add your resting heart rate to that value. Record these values in your workout journal for reference.
Example: Calculate the MHR and HRR for a 35-year-old-person with a resting heart rate of 72 beats per minute.
MHR = 220 -- 35 = 185
HRR = 185 -- 72 = 113
60 percent of training heart rate =
113 x .60 = 67.8
67.8 + 72 (resting heart rate) = 139.8 beats per minute
80 percent of training heart rate =
113 x .80 = 90.4
90.4 + 72 (resting heart rate) = 162.4 beats per minute
The training heart rate range for this adult is 139.8 to 162.4 beats per minute.
Tips and Warnings
- If your goal is to train in your aerobic zone, your heart rate should be at 70 to 80 percent of your heart rate range. Training at 60 to 70 percent of your heart rate range will enhance basic endurance.
- Individuals on blood pressure medications should consult with a physician to determine appropriate heart rate ranges.
Things You'll Need
- Calculator
- Workout journal
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