If you’ve looked around in a cardio class, or paid attention to runners along the road, you’ve probably noticed this athletic accessory: A heart rate monitor.
They look like sport watches on the surface. But instead of simply telling you what time you should break for lunch, these gadgets will track your heart rate and even tally the number of beats per minute. Truth is, you don’t have to be an athlete to wear one. People with all levels of athletic ability can benefit from working out smarter.
Heart monitors can help you reach your fitness goals more effectively. Here’s how: For the body to burn excess calories, the heart must work harder than it does while resting. But different zones – or rates of the heart beating – have different effects on the body.
The first step to using a heart rate monitor is determining your personal minimum and maximum heart rate. These two numbers will help you figure out all the other numbers your monitor will communicate to you. Once you have these numbers calculated, you’re ready to go!
For example, working out between 50-60 percent of your maximum heart rate causes the body to burn more fat, but not necessarily a big number of calories. This type of exercise could be cycling or brisk walking. When your heart rate reaches the 60-70 percent zone, you begin burning more calories and strengthening the cardiovascular system. These exercises might be running at a comfortable pace for an extended period of time, aerobic activity, tennis or swimming. And lastly, a heart working at 70-80 percent of its maximum ability is building endurance. This is a high-calorie burn that conditions the heart to work more efficiently, even while at rest. This type of activity could be running at a fast pace for long distances, high-intensity sports or high-impact aerobics.
Depending on your fitness goals, you may want to spend more time in one zone than another. A heart rate monitor will let you know exactly where your heart rate is at any moment. Like a personal trainer, it can let you know when to ‘pick it up’ and when to ‘slow down’ for the most benefit from your workout and to achieve your desired level of fitness.
Like other muscles in the body, the heart becomes stronger every time it is exercised, and a stronger heart means a healthier heart. Using a monitor can help you get the most bang from all your future bench presses. Happy monitoring!