Basic Concepts Of Heart Rate Monitors & Exercise

A heart rate monitor detects and records your heart rate. It is used to gauge the intensity level of your exercise session relative to your heart rate response to the activity, which increases as workload increases. According to the American College of Sports Medicine, the appropriate intensity of your workout is determined by your target heart rate range, which is based on your current fitness level and your health objectives.

Heart Rate Detection

The typical heart rate monitor is wireless and has a transmitter and a receiver. The transmitter usually consists of a chest strap containing electrodes that sense the electrical signals which stimulate your heart. The receiver resembles a watch worn around your wrist and displays your heart rate readings. A heart rate monitor effectively guides exercise intensity when its settings are adjusted according to your target heart rate range.

Calculating Target Heart Rate Range

Your target heart rate range is a percentage of your maximum heart rate. Maximum heart rate is estimated by subtracting your current age from 220. To exercise at a moderate intensity, the Centers for Disease Control and Prevention recommend a heart rate range of 50 to 70 percent of your maximum heart rate. For vigorous-intensity activity, they suggest a heart rate that is 70 to 85 percent of your maximum heart rate. For example, a 45-year-old woman's estimated maximum heart rate is 175 beats per minute. Her heart rate monitor should display a reading range of 87 to 122 beats per minute if she was exercising at a moderate intensity, or a value within 122 to 148 beats per minute if she was exercising vigorously.

Benefit

A heart rate monitor helps you maximize the effectiveness of your workout. The American College of Sports Medicine states you need to exercise in your heart rate range for at least 10 minutes, for a total accumulation of 30 minutes per day, in order to achieve health benefits. The continuous and instant feedback from the monitor allows for quick workload adjustments and uninterrupted exercise so you can maintain the proper training intensity.

Considerations

Your exercise goals and the type of exercise performed will dictate the best heart rate monitor model for you. If weight loss is your goal, look for a monitor that also calculates total calories burned. If you will be swimming, purchase a heart rate monitor that is waterproof. A heart rate monitor with a lap time feature is suitable for individuals who are training for road races.

Limitations

Your heart rate can be affected by anxiety, illness, dehydration, medications and extreme ambient temperatures. As a result, the heart rate monitor can become a less reliable indicator of exercise intensity. In these situations, the American Council on Exercise recommends adjusting workload based on how you feel instead. Furthermore, to provide accurate readings, the sensors need to be in close contact with your skin. Dry skin, hair and large breast size can interfere with the results.