A heart rate monitor won't help you run faster or longer, but it can be an effective tool for training. It allows you to hit your peak training levels with confidence and helps you maintain the best pace for your ultimate fitness challenges. At the same time, a heart rate monitor can assist people with heart problems to meet and maintain healthy running levels for their optimum rehabilitative and health requirements.
Find the Zone
Before a heart rate monitor can effectively help you reach your ideal training zone, you need to determine your target heart rate. Start by finding your maximum heart rate. Some heart rate monitors allow you to enter various bits of information to find your maximum rate. A common means to determine your maximum heart rate is to subtract your age from 220. For example, if you are 40 years old, your maximum heart rate is about 180. You'll reach a high-intensity run when your heart rate reaches 80 percent of that, or about 144.
Optional Features
A wide range of heart rate monitors include varying levels of options to help you get the most out of your training. If you are running to lose weight, for example, look for a heart rate monitor that measures the number of miles you run and the amount of calories you burn during each session. If you're training for a competition, you may benefit from additional features such as modes that measure your recovery rate, target training zone, prediction of target training heart rate and stopwatch.
Some models come equipped with computer links so you can download your sessions and monitor your progress. Runners on medical watch can send the information to their doctors via online features.
Limitations
While heart rate monitors can be effective training or health monitoring tools, they have limitations. A number of factors influence the outcomes. Cardiac drift is a phenomenon that occurs when your heart rate increases over time even when you run at the same pace and distance. Changes can range from five to 20 beats per minute for no apparent reason. Other conditions that affect heart rate include the weather, your general health, what you ate and drank that day, if you're under stress or if you're taking medications.
Benefits
A heart rate monitor helps you train because it provides information that can help you adjust your running style and duration so you can meet the physical demands of an upcoming race or figure out how to adjust your training schedule to burn more calories. You can find the best training techniques to increase your endurance. A monitor can also help you avoid overtraining that can lead to injuries or exhaustion. A heart rate monitor is an effective tool for your coach or physician to use to help you work out at the most best training levels for your needs.
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