Heart Rate Monitor Training

One reason to consider heart rate monitor training - Results.

Why spend the time exercising if you’re not going to get results? Ever seen your neighbors who walk every night, but never seem to lose any weight?

It’s important to exercise within your target heart rate and a moderate intensity level in order to lose weight.

What is my target heart rate zone?

Your target heart rate is 55-85% of your maximum heart rate for your age. It is the heart rate needed during exercise to burn fat and increase your cardiovascular endurance.

**Note** You should not exceed your target heart rate for long periods of time while exercising.

This is because exercising above your target heart rate increases the stress on your heart. After you reach your target heart, check your pulse periodically to ensure you maintain your target heart rate for the entire exercise, but don’t exceed it.

Technique for Measuring Your Heart Rate

With your fingertips on your wrist (closer to your thumb) or at the side of your neck, count your pulse for 10 seconds.

**Note** Do not use your thumb when checking your pulse because the thumb has a pulse of its own and can give a false reading.

Exercising At Your Target Heart Rate by using Heart Rate Monitor Training

When you first begin an exercise program, start your exercise at 55% of your maximum heart rate for the first few weeks. Then, gradually build up to 70% of your maximum heart rate. Finally, after six months or more of regular exercise, you may be able to exercise comfortably at up to 85% of your maximum heart rate. However, you don't have to exercise that hard to stay in shape.

Target Heart Rate Monitor Training Zones

Use this Target Heart Rate Calculator

**Note** - please be patient, sometimes it takes a while for the calculator to load.

Or you can simply use the chart below.

Find your age on the chart to determine what your target heart rate is. Then, count your heart rate for a 10 second count. If your number is within that range, good. If your number is higher, lower your intensity of exercise. If your number is lower, increase your intensity of exercise until it reaches your target range.

Use the following chart to find your target heart rate

**The figures above are averages, so use them only as general guidelines.What is the Formula for Finding Your Target Heart Rate?

[(220-your age) x % ] ÷ 6 = Target Heart Rate (10 sec.)

However, this is just a general formula based only on your age. A much more accurate way to determine your target heart rate during heart rate monitor training is to use the Karvonen fomula using your resting heart rate.

*Note* A few high blood pressure medications lower the maximum heart rate and therefore lower your target heart rate. If you're taking medicine for high blood pressure, call your physician to find out if you need to use a lower target heart rate.