How to Use a Heart-Rate Monitor
A heart rate monitor is a great tool for making sure your heart rate stays within a healthy range during exercise, and can help you gauge how intense an activity is, and if you're in shape to keep up. A heart rate monitor measures your heart beats per minute so you can easily see if you are reaching your target heart rate over a set period of time. It's one of the best tools to carry along with you on your fitness circuit. Here's how to use a heart rate monitor effectively.
Instructions
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Calculate your maximum heart rate. If you're a woman the number 226 minus your age is your age-adjusted Max HR. If you're a man, start with 220 and subtract your age for your age-adjusted Max HR. Write this down on the notepad so you know as part of your ideal heart rate range calculation.
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Calculate your aerobic zone. Your aerobic zone is 60 to 70 percent of your maximum heart rate, so this is the range you want to aim for during a cardio workout. Multiply the percentage by your Max HR and jot it down on the notepad for easy reference.
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Start the monitor. Push start on the heart rate monitor as soon as you begin the activity and let it measure your heart beat.
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Check the heart rate monitor frequently. Check it at the 5-minute and 10- minute mark to see if you are working towards your ideal zone.
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Take note of the time it took to get to your ideal heart rate. Keep track of your pulse and beats per minute as you work your way through a workout. Write down how long it took you to get there so you can start to improve your pace over time.
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Tips & Warnings
Each zone burns a different amount of calories depending on how fit you are.
You need at least 30 minutes of aerobic/cardiovascular exercise to stay healthy.
Always start and stop the heart rate monitor at the same time during the workout to get the most accurate numbers.
If your heart rate goes beyond 90 percent of your Max HR value, slow down and let your heart rate come down to a healthier level.
You can find heart rate monitors that tie onto your wrist or around your waist for easy portability.
