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Step 1
By knowing what your heart rate values are, you'll be able to optimally train based on what your body is capable of. Other benefits include tracking improvements in your fitness by monitoring your resting heart rate as your train. Over time, as you become more fit, you'll notice your resting heart rate will begin to decrease, or becoming lower. This is good, as it's a sign of improved cardiovascular health.
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Step 2
By using a heart rate monitor you can prevent over- and under-training. Preventing over-training is important so you can get the maximum benefits out of your workout, as well as help to prevent injuries. Conversely, under-training can be prevented by monitoring your heart rate, allowing you to better work towards your fitness goals. In essence, by using a heart rate monitor you can pace yourself through your workout sessions and recovery in order to improve overall performance.
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Step 3
You'll need to find your maximum heart rate (MHR) and resting heart rate (RHR) in order to most effectively use the monitor.
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Step 4
The easiest way to calculate your maximum heart rate is by using a simple formula: subtract your age from 220 if you're male or from 226 for females. The resulting number is your calculated maximum heart rate, or MHR. For individuals with a heart condition or who are unsure of their health, a better choice to calculate MHR is to have a medical professional perform a treadmill test. If you're in good physical fitness, you may prefer to find your MHR by using your new heart rate monitor and doing sprints or intervals. Whatever the highest number is, or maximum heart rate recorded by your heart rate monitor, that is your MHR.
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Step 5
Regardless of how you determine your maximum heart rate, note that as you participate in physical activity, your monitor might display a heart rate above your previously determined MHR. When this happens, use the new, or highest rate, as your new MHR from that point on. Your MHR might also change slightly each year. In general, MHR decreases approximately one beat per year as you age. However, HMR is more genetically-based, meaning fitness levels do not affect it.
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Step 6
To determine your resting heart rate, or RHR, check your heart rate first thing in the morning, before you even get out of bed. If you already have a heart rate monitor, use it to check your RHR. If you don't have a heart rate monitor yet, you can manually check your heart rate. Find your pulse on your wrist or in your neck and count how many times your blood pulses through your veins for 60 seconds. Use only one or two fingers, and if you're using a vein in your neck, be sure take your pulse on the same side as the hand you're using (for example, place your right hand on the right side of your neck).
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Step 7
Whatever method you use, the number of beats per minute will be your resting heart rate. Unlike MHR, RHR can change based on how fit you are, meaning it is a measure of fitness. So as you become more fit, your RHR will most likely decrease because your heart is becoming more efficient at pumping blood throughout your body.
