If you are dieting and exercising for weight loss, the number of calories you burn is as important as the type of exercise you do. If you have Internet access, you can go to one of several online sites and enter your exercise information to find your calories burned; however, those sites can only offer estimated counts. A heart rate monitor with a chest strap and a build-in calorimeter can give you a more accurate reading.
Step 1
Hold the molded plastic portion of the chest strap against your chest, just below the nipples. For women, the strap should rest under the band of your bra. If the strap has a logo, the logo should rest upright in the center of your chest.
Step 2
Attach the elastic part of the strap to each end of the plastic strip and tighten it so that the plastic portion rests snugly against your chest. You should still be able to breathe normally.
Step 3
Press the power button on the wrist watch part of the monitor, if it is not already on, and touch the watch to the logo in the center of the chest strap. Hold the watch to the strap for 30 seconds or as long as the manufacturer's instructions specify. The watch should display your heart rate.
Step 4
Put the watch around your wrist and press the mode button to toggle to the calorimeter function. Some models vary, so consult your manual for specific instructions on accessing the calorimeter.
Step 5
Press the start button to activate the calorimeter. Consult your manual for specific instructions on activating and using the calorimeter.
Step 6
Exercise as you normally would. At the end of your session, press the stop button on your heart rate monitor.
Step 7
Record the number of calories you burned in a journal or notebook. Hit reset to zero out the calorimeter.
Tips and Warnings
- You can use your heart rate monitor to calculate the number of calories you burn throughout the day. Some heart rate monitors can count calories, continuously, for up to 24 hours.
Things You'll Need
- Heart rate monitor with strap and build-in calorimeter
- Journal or notebook
References
- "Personal Trainer Manual"; American Council on Exercise; 2003
- "Physiology of Spot and Exercise"; David Costill and Jack Wilmore; 1999
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