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Heart Rate Monitors – The Best Way to Use Yours

When you exercise, the heart rate monitor measures your heart rate so you can see at a glance how hard you are working. Personal trainers have recommended the use of heart rate monitors in their training to their professional and amateur clients, to help improve their fitness and performance, especially, running and cycling. It’s the best tool for varying the intensity and frequency of your training, so you get the most out of your workouts and because the feedback is instant, it’s like having your own personal trainer.

For the most accurate readings, the best heart rate monitors use a wireless transmitter pad that runs around your chest and sends a signal to the wristwatch that gives a continuous heart rate reading. Strapless heart rate watches use a pulse button that you have to press every time you want to check your heart rate. This is difficult during exercise and is not very practical.

The heart pumps oxygenated blood from the lungs to the muscles that burn oxygen as fuel. The harder you exercise, the more oxygen the muscles need and the harder it is for the heart to pump blood to the muscles. As you get fitter, your heart can pump more blood with each beat. As a result, he doesn’t need to beat as often to get the necessary oxygen to his muscles. Using a heart rate monitor gives an accurate measure of exercise intensity and is the most accurate way to assess performance. This increases motivation because you can easily see the results of your training and you can see how you improve over time. For example: If you run the same training sessions over a period of several weeks and your average heart rate decreases, it clearly shows that your fitness is improving.

Recovery On rest days, it’s important not to overdo things. Your body needs rest to repair damaged muscles and get used to running faster or harder. So during recovery runs, you can use your heart rate monitor to make sure your heart rate stays below a certain range. This allows the body and muscles to rest properly to get the most out of your next workout while also reducing the risk of injury.

Avoiding Overtraining If you reach a certain point in your training and can’t improve, you may be overtraining. You may get frustrated and try harder but the problem only gets worse. Unless you use a heart rate monitor to stop overtraining, you can become frustrated with your lack of progress and even give up on your sport.

Make sure you keep your heart rate well within the recommended limits and you will get excellent results. You will become much faster and stronger by using the heart rate monitor and your stamina and speed will increase as well.

How to Calculate Minimum Heart Rate (MHR) and Training Zones The easiest and best known method is to use the formula 220 – your age. (For example, a 30-year-old would have an MHR of 220 – 30 = 190 beats per minute.) For adults under 30, it can overestimate MHR, for adults over 45, it can be MHR- will reduce This is especially useful for the 45-year-old, whose MHR does not decrease as much as sedentary people of the same age.

To be more precise, many studies have been conducted to look at the relationship between MHR, age, etc. The following methods can also be used:

Londeree and Moeschberger propose an alternative formula:

206.3 – (0.711 x age). Similarly, Miller et al from Indiana University recommend the formula 217 – (0.85 x age).

Training Zones – Once you have calculated your MHR, you can then determine your heart rate training zones, which are:

Table of Heart Rate Zones:

Area % Maximum Heart Rate (MHR) Description

1, 60 – 65 Easy walking, fitness training, fat burning

2, 65 – 70 Basic resistance training, fat burning

3, 70 – 75 Aerobic capacity training, fat burning / cardio

4, 80 – 85 Lactate limit training, cardio work

5, 86 – + Maximum aerobic training

Take your MHR and multiply it by 0.60, 0.65, 0.70, 0.75, 0.80 and 0.85 to determine the percentile for each heart rate zone that this training guide uses. If you are 30 years old, your MHR (using the simplest method of 220—your age) is 190, you would multiply that number by 0.60 and 0.65 to determine your MHR for what is zone 1 (which would be 114 to 124 beats per minute. ).

You don’t have to stay in the target area all the time, but make sure you don’t stay on the upper limit for too long. The target areas are only guidelines, but the more you train within these target areas, the greater the benefits. You will become much faster and stronger by using the heart rate monitor and your stamina and speed will increase as well.

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