A heart rate monitor lets you monitor your varying heart rate as you work out. The monitor can help you ensure that you are putting enough effort in to get the right workout. Undertraining during a run can keep you from reaching goals you have set, while overexerting yourself during a run can burn out your body. You'll need to know your maximum heart rate and resting heart rates to tell if you are running with the proper amount of exertion.
Step 1
Find your maximum heart rate, known as MHR. There are several ways to do this depending on your resources and your initiative. Complete one of the following five options to lead you to your MHR.
1. Subtract your age from 220 if you are male or from 226 if you are female.
2. Subtract half of your age from 205.
3. Complete the equation 214 -- (Your Age * 0.8) for men and 209 -- (Your Age * 0.7) for women.
4. Run 400 meters, jog back and repeat five times. Check your heart rate via your monitor at the end of this and use this number as your MHR.
5. Go to a facility and have your MHR tested. This will generally cost over $100.
Out of the options, above No. 4 is probably the best for most people. Of course, having professionals perform the tests is optimal, but most are not going to want to pay this much when they can just go out and do it themselves.
Step 2
Find your resting heat rate, or RHR. Simply use your heart monitor first thing in the morning. Do this before you get out bed. Showering, caffeine and stress can all change your RHR quickly.
Step 3
Find your training zones. The basic calculation for training zones is:
((MHR -- RHR) * Percent Level) + RHR
Example:
Your MHR is 176, your RHR is 60 and you want to get an aerobic workout so you want your percent level between 70 and 80 percent.
((176 -- 60) * .7) + 60 = 141 beats per minute , or BPM, at 70 percent
((176 -- 60) * .75) + 60 = 147 BPM at 75 percent
((176 -- 60) * .8) + 60 = 153 BPM at 80 percent
Step 4
Determine your level of training. A good regimen is to run at the 85 percent level, then the 70 percent level, and then alternate between these levels. It is not good to run two consecutive days above the 7 percent mark.
Tips and Warnings
- Keep a daily register of all that you do. In this register track your daily RHR, MHR, training level and results from your run.
Things You'll Need
- Heart rate monitor
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