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Heart Rate Monitor

When you exercise, a heart rate monitor can help you make sure that you exercise at a proper intensity level. For best results, you should maintain an intensity level that is comfortable for a period of 20-30 minutes.

There are many types of monitors available:
1. A basic model should do the job for a beginner. These inexpensive models will track heart rate and calories burned. Price range is about $35-130.

2. If you are on a weight loss program or are a competitive athlete, you should get a more advanced model. These models can perform several functions:

• They can be used as a stop watch.
• They can calculate heart rate recovery time and show calories consumed.
• They give time of day and have calendars.
• Some models can interface with a computer to provide workout analysis.

Price range is about $75-400.

When looking for a monitor, you might want to consider, how you are going to use it a year later. If you start out as a walker and expect to progress to a runner, you might want to choose a more advanced model.

If you are using an exercise machine like a treadmill or elliptical trainer, you could use a wrist receiver or a chest strap. A chest strap uses electro codes to check your heart rate. If the heart rate monitor is connected to the machine, readings can be seen in a console window.

Better quality exercise machines have built in monitors, which automatically control your heart rate readings and slow down the machine if your heart rate is too high.

To get the most from a heart rate monitor, you need to establish your maximum heart rate. The formula for calculating the maximum heart rate is: 220 minus your age for men and 226 minus your age for women.

Once you know your maximum heart rate, you need to decide at what level you want to work out. Generally, the target heart rate is 50-75% of you maximum heart rate. If you are a 40 year old man and you want to work out at 70% of your maximum, the formula is as follows: 220-40=180. 180x70=126 is your desired heart rate (target) during your workout.

Summary of benefits when using a heart rate monitor:
1. It keeps you in your target zone
2. If your heart rate is too high, you tire too quickly. If it is too low, you will not receive a benefit, like weight loss or increased endurance.
3. It can prevent injury by keeping you heart rate in a comfortable zone.
4. It provides feedback, which can be analyzed using your computer.

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