Heart Rate Monitors – The Choice of Heart Rate Monitors
Heart rate monitors have various functions and depending on which one you have, the commands will amaze the runner. Using a heart rate monitor allows you to keep your workouts and running routines in a range for maximum intensity. This is how you find and maintain your heart rate target zone. The monitor gives you information needed to pace yourself and supplies information on the distance of a run. Never rely solely on a heart monitor to tell you how your body feels. You need to listen to your body as well as the monitor.
Features of a Heart Monitor
Depending on the style and make of the heart rate monitor, you may be able to transfer data to a computer for analyzing information. Some monitors come with a software program and can be loaded onto the computer for this purpose. In most cases, you can store up to one thousand laps in the monitor before you start overwriting from the start. Auto pause for training timers based on speed and an auto lap function by location and distance.
The heart rate monitors have alerts for time, pace, heart rate and distance. Some also have navigation allowing you to mark and find locations. The battery life lasts up to ten hours and is rechargeable. For these heart rate monitors, they are waterproof for a short amount of time. The models that come with a GPS receiver have exceptional reception in wooded areas and tall building. Another popular feature is the monitoring of altitude and calories burned while running.
Tips for Heart Rate Monitors
Since your heart rate is the number of beats per minute, this means every time your heart contracts. Finding a recovery heart rate is finding the heart rate after running. You can determine this by this formula: if you exercise for one hour and your heart rate are 170 and two minutes after exercise your rate drops to one hundred, then your recovery rate is one hundred.
Your resting rate is the rate your heart beats while in complete rest. Your maximum heart rate is how many heart contractions in one minute. This used as a tool in running for intensities. To figure your maximum heart rate, use the following formula:
• women 226-32 (for your age)= is the maximum heart rate
• men 220-32 (for your age)= is the maximum heart rate
Take your maximum rate and subtract your resting heart rate to find your heart rate reserve. The target zone is the range between upper and lower heart rate limits. This measures you intensity level by providing a reading during workout. When finding your target zone it is important to remember to start slow and find your area.
Where and When to Wear a Heart Monitor
The electronic heart rate monitor should be worn touching the skin of the wrist if using a wristwatch type monitor. Special instructions call for damping the backside before placing on the skin. You can wear the heart rate monitor anytime and anywhere you go, if you run or sit at a desk, any time you have movement the monitor displays the heart rate.
The Right Heart Rate Monitor
If you are a runner, you will want all the features you can get in a heart rate monitor. If you ride a bike, you may need fewer features. The features you need are determined by the workout and intensity you plan for when performing the routine. There are heart rate monitors for weight loss and fitness, running, cycling, outdoor and extreme sports to name a few. Determining your needs by the features should be easy.
An Example of What a Heart Rate Monitor can do
You are running out on a warm day and going along at the preferred pace. The heart monitor alerts you to an elevated heart rate. Here it is, while you were running and enjoy the peace and quite, your speed increased and took you out of your target zone. The alert means you need to slow it down a bit to regain control over your target zone. This is how you go about pacing yourself.
Numbers Training
Numbers training goes like this as far as the target zone is considered:
• Easy 60 to70 percent of maximum heart rate
• Long, slow runs 60 to75 percent of maximum heart rate
• Steady runs 75 to 80 percent of maximum heart rate
• Tempo runs 80 to 85 percent of maximum heart rate
• Speed-work 90 to 95 percent of maximum heart rate
This is just a start to working into a faster and steadier run especially if you are training for a marathon. Using a heart rate monitor can show you if your running the right way on you are easy days and if you are running right on tour speed days. Having a monitor may show you that you are not giving your body enough rest on the less intense days.
Study the Charts
Set your monitors to give proper readings by following the chart on how to find your maximum heart rate and use the daily running chart to find the proper heart rate for the routine you are performing. The monitor does the work; you just run and listen to the alerts. Make any adjustments needed if alerted by the monitor to ensure you run and rest properly for the best overall routine.
