Fitness training while wearing a Polar heart rate monitor can help you reach your exercise goals. Whether you are training for cardiovascular health, weight loss, or muscular strength, a polar monitor can help to keep you in your target heart rate range. The monitor is a strap that you secure around your chest that transmits the results to a display that resembles a watch worn on your wrist or arm. You can wear this monitor when participating in any exercise, including running, walking, swimming, cycling and playing sports.
Exercise Zones
The Polar company recommends training within specific exercise zones. The exercise intensities of the zones are based on how many beats per minute, or bpm, your heart is producing. You determine your intensity based on a percentage of your maximum heart rate, or MHR. MHR is calculated by subtracting your age from 220. You can set your Polar monitor to beep when your heart rate has reached your maximum rate.
Light Intensity
A light intensity workout zone is suitable if you are new to exercise or for those days your body requires an easier workout. A light exercise intensity is 60 percent to 70 percent of your MHR. You calculate the corresponding bpms by multiplying your MHR by .60 and .70. Once you know your light training zone, you can track your intensity through your Polar monitor. If your intensity level goes below 60 percent during a workout, increase your pace to bring up the heart rate. On the other hand, if you find your intensity level above 70 percent, decrease your speed until you are within your desired range.
Moderate Intensity
Polar considers a moderate intensity zone to be equivalent to 70 to 80 percent of your MHR. This zone should be a comfortable intensity if you are a current exerciser. As you exercise at a moderate intensity, you burn fat, which aids in weight loss, you improve your cardiovascular system and increase your endurance. When you work out at this intensity, you should feel a quick, comfortable pace that is free of pain.
Hard Intensity
A hard intensity workout, one that puts you within a 80 to 90 percent of your MHR, should be used sparingly. This range is suitable for quick bursts of speed before you resume your moderate intensity levels. When you exercise at this level, the body produces a by-product called lactic acid. The lactic acid accumulation is what you feel as a burning sensation in your muscles. As you improve your conditioning, your muscle's tolerance to lactic acid improves, yet Polar recommends using this hard intensity as an interval within your moderate workout, and not as an entire workout on its own.
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