How to Use a Watch Heart Rate Monitor

Heart-monitor watches are the best way to maximize the efficiency of your workout. Whether you are trying to lose weight, optimize your stamina or keep yourself from burning out in training, a heart-rate monitor is your best tool toward success. A heart-rate monitor can measure your cardiovascular activity, keeping you in the right level of intensity for your desired workout. This tutorial teaches you the basics of using your heart-rate monitor for optimum efficiency.

Things You'll Need

  • Heart-rate monitor
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Instructions

  1. Using the monitor

    • 1

      The first thing you should do before using a heart-rate monitor is to go to your doctor and determine your optimum heart rate for exercise and whether you should be involved in a strenuous exercise regime. A doctor also can determine what your maximum heart rate is, so you can avoid this heart rate during long periods of exercise.

    • 2

      If you have not had a professional measure of you maximum heart rate, you can determine a limit for yourself using a simple formula. This is not always accurate, but it will give you a good idea. For women, take 226, and subtract your age. For men, use 220 and subtract your age. This will give you your maximum heart rate in beats per minute, or bpm. If you are a 20-year-old male, then your maximum heart rate will be around 200.

    • 3

      When using your heart-rate monitor, you will be determining what heart zone, percentage of your maximum heart rate, you will be using. There are five zones:
      Zone one is the healthy heart zone, at 50-60 percent of maximum heart rate.
      Zone two is the temperate zone, at 60-70 percent.
      Zone three is the aerobic zone, at 70-80 percent.
      Zone four is the threshold zone, at 80-90 percent.
      Zone five is the redline zone, at 90-100 percent.

    • 4

      Since your maximum heart rate is your own, each zone will be different for another person doing the same exercise. Low zones will allow you to exercise for longer, and build stamina. For the best workout, you should be in the aerobic zone or above, as it will burn the most calories without overexerting you. A false perception is that you burn more fat in the lower zones, but higher zones allow you to be more efficient with your exercise. Higher intensity means a shorter workout.

    • 5

      Using your heart rate monitor should aid you in pushing your boundaries. If you are feeling tired or breathing heard, check your heart-rate monitor. If your heart rate is low, even if you are feeling a bit tired, push yourself a little bit more. This will aid your stamina and get the best out of your workout.