How to Use a Heart Rate Monitor to Lose Weight

Participating in regular aerobic or cardiovascular exercise is one of the the best ways to lose weight. Combined with a caloric reduction you can lose weight and keep it off permanently. However, for exercise to be effective it must be done at a level that is vigorous enough to raise your heart rate between 60 to 75 percent of your maximum heart rate. Many times, people overestimate the intensity level of their training. Exercising hard enough to lose weight is hard work. This does not mean you have to overdo it, but you do need to push and challenge yourself appropriately. Wearing a heart rate monitor can help you to know what level you are working out at, which will support you in your weight loss goals.

Instructions

1. Calculate your target heart rate. Take 220 minus your age. This number is your maximum heart rate. This is where your body becomes exhausted and can no longer continue with the exercise. It is dangerous to work out near this level. Next, decide how hard you feel you can work out. If you are at a beginner level or deconditioned from not exercising, aim to work out at 50 to 60 percent of this level. If you are at average fitness level, aim for 60 to 70 percent. If you are athletic, you should aim for 70 to 80 percent. Once you know what percentage you are aiming for, multiply it by your maximum heart rate. This will give you a number that represents the number of times your heart beats in a minute, if you are working out at the right level. For example, a 40-year-old who is at average fitness level would take 220-40 = 180. Multiply 180 by 70 percent to get 126. Your heart rate monitor will calculate and display your heart rate while you are exercising. The display should match the number you figured out using this formula.

2. Invest in a good monitor. If you are serious about your weight loss goals, get a monitor that you can program to give you more information than just your heart rate. Many heart rate monitors allow you to plug in your gender, height, age, weight and other info and will display not only your heart rate, but also the number of calories burned. It will also keep track of how long you stayed in your target heart rate zone and how often you have worked out. According to the American College of Sports Medicine, in order to lose weight, you need to aim for 40 to 50 minutes of cardiovascular exercise at least five days per week. You also need to burn off more calories than you consume. If you do not change your eating habits, you need to burn off 500 calories per day through exercise to lose one pound per week. Use your heart rate monitor to ensure that you are burning enough calories and working out enough hours each week in your target heart rate zone.

3. Consider a chest monitor. The most accurate heart rate monitors are the ones that strap around your chest. They tend to give you a more accurate reading than just a wrist monitor. The chest strap can pick up your heart rate by sensing the rhythm of your heart vs. a wrist strap, which is reading your pulse. The chest strap then relays the information to a wristwatch that you can read while you are training. Some models come with alerts that warn you when you are working out too hard or have fallen below your target heart rate. For ultimate accuracy, make sure you read and follow the manufacturer's instructions exactly. You need to properly attach, use and store your monitor to prevent defects.

Tips & Warnings

• Losing even 5 to 10 percent of your total body weight can produce health benefits, such as reducing blood pressure, blood cholesterol and blood sugar levels. If you have not been exercising regularly, start slowly and gradually build up to the recommendations. Going too hard too fast will make you sore and tired, and you will drop out of your exercise program.

• The target heart rate guidelines above are for healthy adults. If you have or are being treated for heart disease or other chronic condition, speak with your physician about a healthy target heart rate for you. Many medications can alter your heart rate. If you are taking any type of medication, including herbal remedies, check with your physician to see if you need to change your target heart rate goals.

Resources

• Read this Article in Spanish
• Centers for Disease Control: Healthy Weight It's Not a Diet, it's a Lifestyle!
• American College of Sports Medicine: Exercise Guidelines
• US Department of Health and Human Resources: Exercise and Weght Loss