A heart rate monitor allows you to gauge your exercise intensity for maximum health benefits from working out. Aerobic workouts are essential for fitness, explains the American Council on Exercise. With the means to interpret your intensity, you can get the most out of your workouts and make sure that you are exercising hard enough.
Pre-Planning
Step 1
Determine your maximum heart rate. You can calculate this figure by subtracting your age from 220. This is the maximum rate at which your heart will beat safely. It is the foundation for analyzing your heart rate monitor results.
Step 2
Calculate your target heart zone. To do this, take your maximum heart rate and multiple it by both 50 and 85 percent. These figures represent the range in which your heart rate should be in when exercising. They are essential for determining the effectiveness of your training.
Step 3
Identify your intensity ranges. Generally, light intensity is 50 to 70 percent of your maximum heart rate. Moderate intensity is 70 to 80 percent. High intensity is 80 percent or higher of your maximum heart rate.
Step 4
Calibrate your heart rate monitor per the manufacturer's instructions. Some models may allow you to program in your heart rate zone, making reading your results easier and more convenient. Basic heart rate monitors will only display your current heart rate.
Using Your Heart Rate Monitor
Step 1
Put on your heart rate monitor and chest strap, if necessary. Begin your workout with a brief warm-up session. Your heart rate will likely be in the light intensity zone as you start exercising.
Step 2
Note any irregular readings on your heart rate monitor which seem abnormally high or low. You may need to readjust your heart rate monitor for better skin contact. Electromagnetic disturbances from power lines or traffic lights may interfere with the transmission.
Step 3
Increase the intensity of your workout, monitoring your heart rate as you continue your exercise program. If you are new to exercise, you should stay close to 50 percent of your maximum heart rate, recommends the American Heart Association.
Step 4
Build up the intensity of your workouts to the moderate level of intensity as you become stronger. For optimal health, you will need to exercise within this zone to burn fat and improve your cardiovascular fitness.
Step 5
Increase your exercise intensity to the high range of your target heart zone after six months of regular training. At this level, you will be exercising at your maximum capacity for calorie burn and health maintenance.
Tips and Warnings
- Keep your heart rate monitor clean following the manufacturer's recommendations for the most accurate readings.
- Store your heart rate monitor properly in order to get the maximum usage out of your device. Do not put it away wet. Do not use your heart rate monitor during extreme cold or warm weather conditions which can damage the unit.
Things You'll Need
- Heart rate monitor
- Calculator
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