How to Use a Heart Rate Monitor Watch to Increase Endurance

Using a heart rate monitor watch while you do your cardio exercise provides you with an objective tool to determine if you are working hard enough, or conversely, too hard. You will not be able to increase your cardiovascular endurance by working at a level below your appropriate target heart rate zone. If you exercise too hard, though, you will strain your lungs and heart and be unable to go long enough to improve endurance.

Things You'll Need

  • Heart rate monitor watch
  • Calculator
  • Stopwatch
  • Paper
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Instructions

  1. How to Find Your Target Heart Rate Zone

    • 1

      A simple method for determining your appropriate target heart rate (THR) zone is called the Karvonen formula. Lie down in a peaceful environment for 10 minutes, wearing your watch. Without getting up, check your heart rate. This is a close estimate of your resting heart rate (RHR).

    • 2

      Subtract your age from 220. Example, if you are 20 years old, the answer for this step would be 200.

    • 3

      Subtract your RHR from the sum in Step 2. It will likely be between 60 and 80 beats per minute.

    • 4

      Take that sum and multiply it by 60 percent (or 50 percent, if you are just beginning to exercise or are a senior). Write down that answer. Then, take that same sum from Step 3 and multiply it by 70 percent (or 60 percent).

    • 5

      Add your RHR to each of the two sums from Step 4. This is your THR zone. When you do your cardio work, keep your heart rate between these two numbers.

    Using Your THR Zone to Increase Endurance

    • 6

      Warm up for five minutes until you reach the minimum of your THR zone. Exercise within that zone for 20 minutes (or 10 minutes if 20 is too difficult).

    • 7

      Take one day in between workouts to rest and then every week increase your exercise time by 5 minutes until you reach an hour comfortably.

    • 8

      Once you can exercise an hour within your THR zone, redo the formula in the first section, but this time increase your percentages to 65 and 75 percent, respectively. Retake your RHR, too, as it may have lowered as you have gotten into better shape.