You can use a heart rate and pulse monitor to maximize the effectiveness of your cardiovascular workouts and ensure you're not over or under training. It allows you to get immediate feedback on how hard you're working out. It's used by elite athletes, as well as those who are simply interested in improving their overall fitness levels.
Purposes
A heart rate and pulse monitor is meant to be used when you're exercising so you know that you're working out at an appropriate intensity. Completing cardiovascular exercise at the appropriate intensity maximizes health benefits. Regular exercise at the appropriate intensity decreases the risk of heart disease, helps you reach and maintain a healthy body composition, builds up your heart strength and decreases cholesterol levels.
Function
Heart rate and pulse monitors feature two pieces. The first piece is the chest strap transmitter, which wraps around your torso at the level of your sternum. It has a sensor with a microprocessor that reads your heart rate. The heart rate information is gathered and then sent to the second piece of the unit, typically in the form of a wristwatch. The wristwatch allows you to immediately see heart rate information while you're working out.
Heart Rate Ranges
As you exercise, your heart rate speeds up to keep up with the demand of oxygen and blood needed by your tissues. Exercise at a too high an intensity, and your heart rate will be unable to keep up with demand and you won't be able to work out for long periods. Exercise at too low intensity and you won't stimulate your heart to increase in strength. The appropriate heart rate to work out at is called the target heart rate zone. According to the American Council on Exercise, for most healthy people, this equates to 50 to 80 percent of your maximum heart rate.
Checking Pulse Rate
A heart rate and pulse monitor allows you to easily keep track of your heart rate while you're exercising. If you're unable to purchase a heart rate and pulse monitor, you can monitor your heart rate on your own. Place your forefinger and middle finger at the carotid artery in the neck and count the number of beats in 10 seconds, then multiply that value by six to get your heart rate.
Considerations
To calculate your estimated target heart rate zone, subtract your age from 220, and then multiply that value by both 0.50 and 0.80 to find 50 to 80 percent. This is an estimation of where your heart rate should be when you're exercising. Your actual target zone may be higher or lower. Pay attention to your perceived exertion level, which is how hard you think you're working out. On a scale from 1 to 10, with 10 being the most strenuous workout, you should score yourself a 5 to 8, which would equate to 50 to 80 percent of your maximum heart rate.
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