Heart Rate Monitor

My heart rate monitor is my most important tool, during exercise. The importance of the HR monitor is to evaluate my perceived exertion (how hard I think I am working on a scale from 1-10) versus my actual heart rate indicated on the monitor.

The American Heart Association Heart Rate Chart can help you determine your maximum heart rate.  The formula is 220 minus your age and multiply that by 85%.  That is the highest you want your heart rate to get.  (If you are in great shape, you can get your heart rate higher and feel well.)  The higher the heart rate, the more calories you will burn.  You cannot workout at your 85% for more than a minute or two.  For me, after I warm up, I like to stay around my 70-80%.  I feel good when I am working out around there.

Regardless of formulas, during exercise you want to be "breathy."  Meaning you can hear yourself breathe when you talk.  If you are breathy, you know your heart rate is up and you are exercising.

When your perceived exertion (7 or 8 out of 10) and your heart rate monitor "match" (give or take 75%) you know you are having a great workout.  Now, when your perceived exertion is very high and your heart rate is low (won't get high), it is likely that you are over-tired or getting sick. It is your body's way of telling you that it does not want expend energy on this.  You need to rest.  In my experience, if I take a day off, I will have a great workout the following day.  This is one of the more valuable uses of the heart rate monitor, for me.

The heart rate monitor keeps me honest.  When my heart rate is not where I think it should be, I know that I need to work harder.  Rarely, do I ever need to take my heart rate down.  If your heart rate is crazy high, you will know it and you will naturally back off, because you are so uncomfortable.

I have a Polar Heart Rate Monitor.  I have had one for many years now.  I like to monitor my HR and calorie burn.  When you setup the monitor, you input your height, weight, and age and the monitor does the rest.  Heart rate monitor functions vary from monitor to monitor.  Some monitors can download information to your computer, etc., etc. etc.  I'm not into that, but if it makes you motivated, do it!

I spent around $100 on my monitor.  I need to replace it (or choose to replace it) about every 4-5 years.  I workout, on average, 5x a week.  So, the cost-per-use makes the money worthwhile.

I HATE working out without my monitor.  I monitor my heart rate throughout my workout and it motivates me to keep honest and work out to the best of my ability that day.  As equally important to me, the heart rate monitor also allows me to back off, if my body is telling me via my HR monitor, that I need rest-- not exercise.

Remember, if you are in great cardiovascular shape, you probably feel comfortable exercising above your 85%.  If you are new to your exercise program, use the chart as a guideline.

If you don't have a HR monitor, get one!  You won't regret it and your heart and waistline will thank you, too.