Many of the sports watches that include a heart rate monitor may seem to be complex, but once you take the time to understand the functions and capabilities, it becomes a great exercise training tool. The multiple heart rate functions are the tools that give you the ability to attain very specific fitness goals. While there certainly can be variables from watch to watch and manufacturer to manufacturer, they all will have similar modes for measuring your heart rate.
Step 1
Attach the heart rate monitor's strap around your chest and over your heart. This strap is the sensor that will send the electrical impulse of your heart beat to the watch on your wrist. This chest strap sensor is very accurate, because you are getting the reading right from the source--your heart. The most basic features of an HRM watch are the regular features of any sports watch, plus readout of your beats per minute, or bpm. Another basic function is heart rate zones, in which you can set a low-end and high-end bpm according to the range of effort you desire.
Step 2
Punch in the mode on the watch to set your maximum heart rate, or MHR. This will establish parameters for the readouts during your workout. For a man, subtract your age from 220; for a woman, subtract your age from 226. It is also important to establish your resting heart rate, or RHR, and the best time to do this is first thing in the morning before you get out of bed. With these two readings, max and resting heart rates, you now have the low- and high-end parameters to know what training zones to set up.
Step 3
Punch in the mode again, this time for setting your target heart rate zones. This is the mode where you set the heart rate range in which you desire to do a workout. For example, a 30-year-old man who has a max heart rate of 190 bpm wants to run at 70 to 90 percent of his MHR. He runs 9-minute miles for 6.2 miles at an average heart rate of 145 bpm. He needs to set the zone on the monitor between 133 bpm, or 70 percent of his MHR, and 171 bpm, or 90 percent of his MHR, staying as close to 145 bpm as possible. If he runs too hard or easy and gets out of this range, the watch will beep to let him know he is not accomplishing his goal.
Step 4
Scroll through the different modes that your heart rate monitor has to see how extensive its capabilities are. Usually, more expensive watches have more functions. Many HRMs can give you your overall average heart rate, heart rate per mile or lap, calories burned, elevation changes and time spent in your desired workout zone. While an HRM watch with all of the "bells and whistles" can cost more, the many functions can help define and focus your exercises efforts to help you achieve your fitness goals.
Things You'll Need
- Sports watch with heart rate monitor
- User's manual
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