A heart rate monitor enables you to get immediate feedback on how hard, how intense you are working during your workout. It allows you to ensure that you stay within your targeted HR zones to optimize the results from your workout.
Why is this important?
Improved weight loss/fat loss - Does this sound like you? I had a client come in who said they felt like they had hit a plateau but they had stopped using a heart rate monitor. When we had them put a heart rate monitor on she was surprised by how low her HR was when she thought she was working hard. I explained that this was a good thing because it meant she was getting more fit. However, because her goal was weight loss we had to continue to raise the bar with intensity and make sure that she stayed in her training zone. Two weeks later she dropped five pounds using her HR monitor.
Improved endurance -Have you been thinking about running a 5K? Wearing a heart rate monitor during your training can help you get there. You should to stay between 60-80% of your maximum HR during your training, once your HR gets to 80%, walk for a bit but don't allow your HR to drop below 60%. While this can be frustrating the first few times doing it. You will see your HR improve and it should be harder for you to get it as high while jogging. While respecting this zone and being disciplined enough to work within these HR parameters you will gradually build from a run/walk to a pure run in as little as 6-8 weeks.
Improved strength/power - It is important in strength workouts to wear a HR monitor so that you can make your workout most effective by knowing exactly when your body has recovered from an exercise (50-60% of your maximum HR). Once you hit that 50-60% point then you know your rest is over and it is time to work again.
How do I calculate my HR zones?
To calculate your current zones you need your age and your resting HR.
1. Determine your resting HR. To do this, find your pulse on your wrist or your neck and count the number of pulses for one minute. That will give you your heart beats per minute at rest (RHR).
2. Calculate your Maximum HR (MHR). Subtract your age from 220 if you are a male; and if you are a female subtract your age from 226. The resulting number will be your MHR. For example: A 35 year old male has an MHR of: 220 - 35 = 185
3. Calculate your HR Reserve (HRR). Subtract your RHR (from Step 1) from your maximum HR (step 2) to get your heart rate reserve (HRR). For example: A 35 year old male with a RHR of 60 is: 185 - 60 = 125
4. To find your 60-90% heart rate zone multiply your HRR by 0.6 and 0.9 and add back the RHR. For example:
60% = 125*0.6 = 75+60 = 135
90% = 125*0.9 = 113+60 = 173
The 60-90% HR zone for this person would be 135bpm-173bpm. To calculate your 80% or any other percentage you would just plug it into the equation above.
Article Source: http://EzineArticles.com/?expert=Jamie_L_McIntyre
