How to Use a Polar Heart Rate Monitor at the Gym
A heart rate monitor is a useful tool for a person at any fitness level. The basic function of a heart rate monitor is to keep track of how fast the heart beats during the warm-up, active and cool-down/recovery phases of exercise. Polar heart rate monitors can also be used in even more ways at the gym, including tracking the number of calories burned in each session. The advanced functions of a Polar heart rate monitor will depend on which model you choose. However, the following guide will provide the basic how-to information for any Polar heart rate monitor.
Other People Are Reading
Instructions
-
-
1
Before the first use, adjust the user settings in the wrist unit. At the very least, input your height, age and most recent weight so the monitor can most accurately estimate the number of calories you burn during exercise. The heart rate reading on your wrist unit will not be an estimate, however. It is directly measured in real time during your workout.
-
2
Place the wrist unit comfortably on your wrist. Place the transmitter strap around your torso at the level of your heart. The center of the transmitter strap should be in the center of your chest near the bottom of your breastbone. Adjust the strap so that it is snug against your body but not so tight that it is uncomfortable. It does not need to be tight to work effectively.
-
-
3
Wet your fingers and dab the water on the back of the hard plastic part of the transmitter strap (not the elastic) against your body. The water between your breastbone and the strap allows your heartbeat to be picked up more easily. Press the start button on the wrist unit and verify that it is able to pick up your resting heart rate. You may see a flashing number somewhere between 60 and 100. You should not see a blank screen or two flashing lines. If you do not see your heart rate on the screen, consult the troubleshooting section of the user guide for the model of heart rate monitor you have as the next steps to take will depend on which style of monitor you are using.
-
4
Begin the warm-up phase of your workout. Make sure the wrist unit shows that your heart rate is gradually getting higher and proceed with the rest of your exercise session.
-
1
Tips & Warnings
You may be able to adjust your preset heart rate training zone on your monitor. It calculates a predicted maximum heart rate based on your age (220 - age = predicted max heart rate). However, you may wish to increase or decrease your training zone according to your training goals. If you are training for performance, set the training zone between 70% and 80% of your predicted max heart rate. If you are training for general fitness and/or weight loss, set the training zone to 60% to 70% of your predicted max heart rate.
Avoid exercising too close to another person at the gym to avoid heart rate monitor cross-talk. Cross-talk happens when your heart rate monitor picks up a reading from another person that is nearby who is wearing a heart rate monitor.
