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How to Wear a Cardio Strap for Women

author image Kat Black
Kat Black is a professional writer currently completing her doctorate in musicology/ She has won several prestigious awards for her research, and has had extensive training in classical music and dance.
How to Wear a Cardio Strap for Women
How to Wear a Cardio Strap for Women Photo Credit: Click_and_Photo/iStock/GettyImages

When paired with a transmitter, cardio straps — also known as chest straps — allow you to monitor your heart rate. These heart rate monitors often come with a wristwatch that receives and displays your heart rate information. Wearing the cardio strap properly allows you to gain the maximum benefit from this device as you monitor your training and exercise goals.

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Preparing the Transmitter

Always wet the strap with water or a gel.
Always wet the strap with water or a gel.

Although the principles are generally the same among all brands and models of heart rate monitors, consult your model’s instructions for information specific to your particular device. Most transmitters have electrodes on one side. Wet these electrodes with a saline solution or saliva. This will ensure that your device reads your heart rate accurately.

Read more: How Does Exercise Affect Heart Rate

Placing the Transmitter and Strap

Usually the strap goes right across your upper chest.
Usually the strap goes right across your upper chest.

Slip the cardio strap around your waist and fasten it. Adjust the strap until it fits snugly around your waist. Then, pull the strap up so that the transmitter lies in the center of your chest just below the level of your breasts.

The strap should run evenly around your ribs just below your breasts. Your cardio strap needs to fit tightly enough so that it won’t move around while you exercise. It should not, however, be so tight that it interferes with your breathing.


Place the strap under your sports bra.
Place the strap under your sports bra.

If you wear a sports bra during your workouts, the strap should be placed underneath your bra so that the transmitter remains in contact with your skin. This placement can cause discomfort and skin irritation. Some initial discomfort is to be expected while you get used to wearing the heart rate monitor.

If your skin continues to become irritated by the strap, you might consider investing in a specially designed sports bra that has a lower band to accommodate the cardio strap. With these bras, you thread the strap through the designated holes in the bra and use the heart rate monitor normally.

Read more: The Recommended Exercise Heart Rate

Target Heart Rate

Target heart rate zones vary according to your fitness level and age.
Target heart rate zones vary according to your fitness level and age.

To use your cardio strap effectively, you need to determine your target heart rate for your workout. Target heart rates vary according to numerous factors, including age, fitness level and training goals. Many formulas for figuring your right heart rate zone for your goals exist.

One way to estimate your cardio work zone is presented by Dr. Philip Maffetone, who conducted research focusing on heart rates of high-level athletes and amateurs. Based on his research, he developed a formula for optimum aerobic training that takes into account an individual’s age and current fitness level. To estimate your target aerobic heart rate using his formula, subtract your age from 180. If you exercise regularly and are in good health, this number is a good target heart rate.

If you've never exercised seriously or have recently been seriously ill, subtract 10 from this number. If you are an inconsistent exerciser or if you have recently suffered from a minor illness or injury, subtract 5 from this number. If you're a competitive athlete, add 5 to this number. After these computations, you arrive at your target heart rate for aerobic training. Before beginning an aerobic training program, consult your health care provider.

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