Since the 1970's top athletes have been using heart rate monitors to get 100% out of their training. Now everyone can maximize their limited exercise time by using one of the many different heart rate monitors that are on the market starting at under $50.
Using a heart rate monitor is simple. A digital display will let you know what your current heart rate is. Ideally we want to have our heart rate in the target zone for at least 20 minutes to get the most our of our workout. Your target heart rate is generally between 70% and 85% of your working heart rate.
The working heart rate is the range that your heart rate falls in. This can be determined professional or you can get an approximate range by finding your resting heart rate and using an age guide for your maximum rate.
To calculate your maximum heart rate subtract your age from 220 for men or your age from 226 for women.
Your resting heart rate of course is what your heart rate is when you have done no physical activity. A good time to check this would be first thing in the morning before you even get out of bed.
I am a 37 year old male. My maximum heart rate would be 220-37 = 183.
I have measured my resting heart rate at 70. Therefore my working heart range is 113.
My target heart rate for exercising is between:
Lower target range = (113 * .7) + 70 = 149 Upper target range = (113 * .85) + 70 = 166
Most of today's heart rate monitors will figure all this out for you. In fact the monitor that I use on my treadmill beeps when I am below - or over - my target heart range.
The main advantage to using a heart rate monitor is that you are measuring the effort that you are exerting during your workout. Often are perception is that we are working much harder then we are. You can usually go faster and further then you think!
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