How to Use a Heart Rate Monitor to Improve Your Fitness Training Program
Your heart rate is one of the best tools you can use to assess exactly how hard you are training and working out. It allows you to know if you are meeting your personal goals or the recommended fitness guidelines that help you stay healthy and fit.
When you meet your fitness goals and guidelines, you will improve your heart and overall health and reduce your risk for chronic diseases such as diabetes and obesity. Exercise also boosts your mood, cognitive function, and quality of sleep.
Your heart rate lets you know whether your workout is moderate, high-intensity, or not quite either, so you can adjust your training plan accordingly.
Benefits of Using a Heart Rate Monitor
A heart rate monitor watch is the best device you can use to track your heart rate.
This tool uses electrode sensors to detect and measure your heartbeat. It then transmits the heart rate to your watch, which displays the data continuously.
This information is displayed as the number of beats per minute.
A heart rate monitor is extremely useful for people who are on a workout program but need to stay in a particular heart rate zone for safety reasons because of a medical condition.
Athletes will also find the data displayed in a heart rate monitor useful for training harder and more effectively but safely.
The most significant benefit of using a heart rate monitor is that it gives you permission to slow down if you are working out too hard. It also works as an indicator that shows whether you’re not exercising or training enough.
Optimizing Your Fitness Training Program With a Heart Rate Monitor
If you want to use a heart rate monitor to establish a target zone and set the ideal training goals, follow these tips:
1.Get the right device.
There are different types of heart rate monitors on the market.
The most basic devices simply display your heart rate. On the other hand, the more advanced models have features, such as alarms that sound when you go above or below your pre-programmed number, countdown timer, and calories burned.
You can also use your monitor to set workouts and view your resting, walking, breathing, and recovery rates.
You can narrow down your best options by thinking about how you want to view your heart rate while exercising.
The method in which data is delivered while exercising or training should be one of your top considerations. The easiest and most convenient way to do this is to buy a device that allows you to get audible alerts or tactile taps on the wrist whenever you are in the right heart rate target zone or need to put in more or less effort.
A monitor that uses wireless technology to transmit heart rate data from a chest strap to a wrist monitor you wear like a watch is your best option if you want this added convenience.
2.Know your max heart rate.
Your maximum heart rate or MHR is the optimum amount of beats your heart has the potential to reach.
You will reach this rate when you have pushed your heart as far as it can go while engaging in an aerobic workout.
There are various ways to determine your max heart rate but an easy and reliable way to do this is to wear your monitor during a 5K (3.1 miles) run or while having an HIIT workout session. Make sure you go all out to find out the highest number that your device records.
The highest number that registers is likely your MHR, which can help you estimate your heart rate range for other types of workouts.
3.Build your endurance.
Endurance is one of the key strengths you have to build when you are a triathlete, long-distance runner, or athlete. It is also an essential element both men and women should work on to stay fit and healthy.
Once you have your device and MHR, you can achieve this goal more easily.
If you are a beginner, it is best to stick to 50 to 65 percent of your maximum heart rate during your endurance training. If you are on the intermediate level, aim for 60 to 75 percent.
If you are an experienced athlete or fitness buff, go for the 70 to 85 percent range.
With a heart rate monitor, you can track your progress and ensure you stay within the recommended range while building your endurance.
4.Tone down your training to the right level.
Engaging in easy, less intensive workouts is great for balancing your fitness, building endurance, and experiencing recovery. However, this may be something that you will find hard to do, especially if you are used to working out regularly.
You can experience the benefits of an easy workout only if you really slow down. You can use a heart rate monitor to stick to this regimen.
Keeping your heartbeat to 140 or less per minute or sticking to 65 to 70 percent of your MHR as you run or work out already ensures you are taking it slow. Setting this up on your monitor can help you stay within these ranges.
Whether you are an athlete, fitness buff, or simply health-conscious, staying physically active is a crucial element of an effective training program.
A heart rate monitor is one of the best tools you can use to get more from your fitness training program and stay safe and healthy as you work out and train regularly.