How to Use a Polar HRM to Get in Shape

Track your exercise program with a heart rate monitor

A Polar heart rate monitor (HRM) is a useful tool for measuring exercise intensity and for tracking improvements in fitness level. A Polar HRM, depending on the model, is also very helpful in planning an exercise program and to stay motivated until the program goals have been met. According to Jason Mitchell from FeedtheHabit.com and Danielle Belopotosky from NYTimes.com gadgetwise blog, the best all-purpose Polar HRM is the Polar FT60. However, any model Polar HRM may be used to enhance an exercise program.

Things You'll Need

• Polar Heart Rate Monitor
• Good quality running shoes if running or walking for exercise
• Good quality bicycle if cycling for exercise
• Access to a commercial grade cardio machine that is capable of receiving a Polar signal
• Comfortable, light-weight exercise clothes with moisture wicking characteristics
• Water bottle
• Exercise log or diary

Instructions

Calculating Target Heart Rate Zones

1. Determine the heart rate zones that will be used.
   Subtract your age from 220, then multiply this number by .6, .7, .8, and .85 for 60 precent, 70 percent, 80 percent and 85 percent of maximal heart rate. As an example, a 45-year old will be used.
   Step 1: 220-45= 175. This is estimated maximal heart rate.

2. Multiply 175 x .6 for 60 percent of maximal hear rate.
   175 x .6 = 105 beats per minute. This is a heart rate that is easier to achieve or lower intensity.

3. Multiply 175 x .7 for 70 percent of maximal heart rate.
   175 x .7 = 122 beats per minute. This is a heart rate that is moderate intensity.

4. Step 4: Multiply 175 x .8 for 80 percent of maximal heart rate.
   175 x .8 = 140 beats per minute. This is a heart rate that is high intensity or difficult.

5. Step 5: Multiply 175 x .85 for 85 percent of maximal heart rate.
   175 x .85 = 148 beats per minute. This is a heart rate of very high intensity or very difficult.

Set Up the Polar HRM

1. Enter your age, weight and gender into the Polar HRM watch.

2. Enter the activity level, if this feature is part of the Polar model being used.

3. Perform the OwnIndex resting fitness test if this test is a feature of the Polar model being used.

Design A FITT Program

1. Establish the goals of the exercise plan using the FITT principal and target heart rate zones to design the program. FITT is an acronym for: Frequency (how many days per week exercising), Intensity (how difficult is each session going to be based on heart rate training zones), Time (how long in duration each exercise session will be performed and Type (the mode of exercise, such as running, cycling or an indoor exercise machine).

2. Enter heart rate zones, duration of exercise and frequency into the Polar HRM, an exercise diary or both. Use feedback from the Polar HRM to stay within heart rate training zones that have been established.

3. Begin to exercise.

4. Progress to higher intensity exercise sessions, longer exercise sessions or more frequent exercise sessions as your fitness level improves. Usually, a combination of all three categories should be used, but not in the same exercise session or in the same week for frequency.

Tips & Warnings

• Beginning exercisers should use the lower intensity heart rate ranges of 60 to 70 percent of maximal heart rate when beginning a new exercise program.

• When changing a parameter such as time or intensity, only do one at a time. Exercise longer at lower intensities or exercise harder for shorter durations.

• By using the Polar HRM to keep careful track of exercise sessions, fitness goals may be reached.

• The American College of Sports Medicine recommends 30 minutes of moderate intensity exercise most days of the week or 20 minutes of vigorous exercise three times a week.

• All beginning exercisers should consult a physician before starting a new exercise program.

• Take an Exercise Readiness Questionnaire found at exrx.net to help determine if there are any medical issues before beginning a new program.

• Rest and recovery is vital to fitness improvement and to prevent injury. Beginning exercisers should have 2 to 3 days of rest a week when starting out. Intermediate exercisers should allow 2 days of rest a week and advanced exercisers need at least one day of rest a week.

• Water should be consumedn every 15 minutes while exercising and both before and after exercise to prevent dehydration.

References

• FeedtheHabit: biking, skiing
• The New York Times: Gadgetwise blog
• "ACSM's Guidelines for Exercise Testing and Prescription"; Walter R. Thompson, PhD, Senior Editor
• EXRX: Exercise Readiness Questionnaire

Resources

• American College of Sports Medicine: Selecting a Heart Rate Monitor