Why use an HRM?
- A heart rate monitor enables you to really know what the most important muscle in your body is doing
- A heart rate monitor will let you know when you’ve done that bit too much, or too little, exercise
- Heart Rate can be used during exercise to monitor when a athlete has (or has not) recovered during an interval session
- Your heart rate is one of the most reliable indicators of fitness level
What can an HRM tell me?
- Most heart rate monitors can tell you the time of day!
- They can tell you your current heart rate
- They can tell you when you are, or are not, training within your predetermined training zone
- Some can tell you your average heart rate during your current session
- Some even tell you your current heart rate as a percentage of your upper limit e.g. 82% (as opposed to 175 bpm, for example)
- % of upper limit allows you to control your warm up progressively and your cool down progressively
- Doing so is a key factor to wise training and will help to reduce the risk of short term and long term injury
- Warming up and cooling down are an integral part of correct training
- Once you get in to your body’s heart patterns, you will recognise signs of illness and over-training
- Many models also act as activity trackers with internal accelerometers ensuring you keep active throughout the day
- Many HRM will tell you how demanding a session was and what time it will take to recover
Do I need to use a chest strap?
Yes and No depending on the brand and model purchased.
There are now, thanks to some brilliant work from Mioglobal, a range of heart rate monitors for several brands that take a highly accurate heart rate from the wrist WITHOUT the need for a chest strap. These models use very high power light sensor to monitor the blood flow in the veins. They work brilliantly and we are certain to see this technology in Polar, Garmin and Suunto in the next couple of years.
Do all monitors come with a chest strap?
Most HRM that need a chest strap will come with it included, however, some of the top rated models like the Polar V800, Suunto Ambit range of Garmin Forerunner models have the heart rate strap as an optional extra. It is advisable to check before buying that you have what you need.
Can an HRM help me lose weight and aid fat loss?
Yes, it can help you lose weight (aid fat loss) when used in conjunction with a sensible eating plan and exercise programme. The ideal training zone for weight loss (fat loss) is, approximately, 60%-70% of your maximum heart rate. Programmable Training zones help you ensure that you spend most of your training session in the correct “zone”. A heart rate monitor accurately controls the intensity and duration of your sessions
Can a heart rate monitor help me avoid injuries?
Yes, it can. A high percentage of illness and injury is due to over-training and training with a heart rate monitor will let you know when your body has recovered properly.
Following a marathon, an athlete’s resting heart rate may not settle for as much as a couple of weeks days. It is certainly true that your resting HR will be elevated for several days following even a medium distance race (as full race pace), like a 10K. The athlete may feel like they are OK to start training again, but an HRM will tell them they should continue to rest or at least follow an active recovery plan.
Can I swim with my heart rate monitor?
Most Heart Rate Monitors are water resistant to 20, 30, 50 or 100 metres depending on the model. We recommend in most models that you should not press any buttons under water. See user’s manual for details. Heart rate measurement in a water environment is technically demanding for the following reasons:
- Pool water with a high chlorine (or bromine) content, as well as seawater, may be very conductive and the electrodes of a transmitter may get short circuited and ECG signals cannot be detected by the transmitter unit. Jumping into the water or strenuous muscle movement during competitive swimming may cause water resistance that shifts the transmitter on the body
to a location where it is not possible to pick up the ECG signal. The ECG signal strength varies depending on the individual’s tissue composition. The percentage of people who have problems in heart rate measuring is considerably higher in a water environment than in other use.
- In the watch industry the water resistance is generally indicated as metres of water pressure, meaning a static pressure of water at the level in question. Most manufacturers’ apply the same indication system, as it is well known and water resistance is an essential feature of the heart rate monitor.
However, it should be noted that when performing any underwater activity, the dynamic pressure generated by movement through the water is greater than the static pressure. Generally, all the HRM’s we sell are fine for use while bathing, swimming and showering, BUT, not under water activity like scuba diving.
How do you calculate maximum heart rate?
A rough guide to calculate your maximum heart rate (MHR) is:
- Male 220 – age = MHR in beats per minute
- Female 226 – age = MHR in beats per minute
It is important to calculate your MHR as it is used when calculating intensity of effort. i.e 65% of MHR for 20 minutes.
You should note that your current fitness level does have an impact on your actual MHR.
People new to exercising should avoid trying to reach their theoretical MHR.
The only accurate (and safe) method of measuring MHR is through a clinical graduated exercise test.
What are my “training zones?”
Training zones are guides to help you achieve the desired effect of your exercise plan.
A body builder trying to gain muscle mass, does not want to follow the same programme as a long distance runner.
A heart rate monitor helps you to stay in your correct zone, with regard to your training goal.
There are roughly 5 zones (depending on what you read).
These zones start at 50% of MHR, for conditioning/recovery) and go up to 95%-100% of MHR for maximum intensity training. Someone new to heart rate monitors, but with a foundation in exercise, would normally start a programme at about 60%-70%MHR. This is a safe “maintenance/weight” loss intensity. This would be repeated 3 or 4 times a week for 30 minutes per session
Can a HRM help me to develop my aerobic system?
Yes, your aerobic (with oxygen, endurance events) zone is approximately 70-80% of MHR
Setting your upper and lower limits to 80 and 70 respectively will let you know how much time you are spending in the aerobic zone.
It will help you to avoid under-training, exercise with no gain
It will also help you to avoid over-training, exercising in the anaerobic zone will not improve your aerobic performance.
Can a heart rate monitor help me to develop my anaerobic system?
Yes, your anaerobic (without oxygen, short, explosive power events) zone is approximately 80-90% of MHR. Setting your upper and lower limits to 90 and 80 respectively will let you know how much time you are spending in the anaerobic zone.
Your HRM will help you to avoid undertraining, exercising in the aerobic zone.
It will also help you to avoid overtraining, going beyond 90% for too long can result in fatigue
IMPORTANT – Before you start….
No-one should start an exercise programme without undertaking the necessary health checks. It is recommended that you consult with a doctor or other medically qualified professional prior to any exercise programme. All the information given on this website is intended to provide a guideline for apparently healthy individuals.