Benefits Of Using A Heart Rate Monitor During Training

A heart rate monitor is one of the best measures of exercise intensity. It can ensure you exercise at the appropriate intensity level to meet your specific goals. A heart rate monitor will give you real-time feedback to see if you are pushing too hard, going too easy, or on the right track. It has been well documented that there is a direct relationship between exercise intensity and heart rate, which means that heart rate will increase when exercise intensity increases. Knowing your heart rate while training can let you adjust the intensity to ensure you are in the appropriate training zone.

When using heart rate to monitor exercise intensity, it is important to know your maximum heart rate. A quick and easy way to calculate your estimated heart rate would be to calculate 220 minus age. For example, a 30-year-old individual would have an estimated maximum heart rate of 190 beats per minute. Remember that this is an estimated maximum heart rate and that the actual MHR can be higher or lower by 12 to 15 beats.1 Knowing your maximum heart rate, you can set target heart rate zones for workouts. Each training zone has benefits, and a well-structured program will include all training zones. Polar™ invented the first wireless heart rate monitor and defined these training zones as the following:

Zone 1 (Very Light)

• 50-60% of heart rate (HR) max
• Training in this zone can improve your overall health and helps you recover from more demanding training. This zone feels very easy. You could go on for hours.
• Active recovery zone
• Ex. Yoga, Stretching

Zone 2 (Light)

• 60-70% of HR max
• Training in this zone develops general endurance and your body’s ability to burn fat.
• Endurance zone
• Fat burning zone
• Ex. Body & Mind, Walking

Zone 3 (Moderate)

• 70-80% of HR max
• Training in this zone improves your aerobic fitness. Lactate starts to build up in your bloodstream, but it won’t yet affect your performance.
• Moderate
• Great for moderately long exercise
• Improves circulation
• Ex. Strength training, Cardio classes, Dancing

Zone 4 (Hard)

• 80-90% of HR max
• Training in this zone increases maximum performance capacity, and your body gets better at using carbohydrates for energy. You feel fatigued in your muscles and breathe heavily.
• Fatigue fast
• Shorter duration
• Intervals
• Ex. Spinning, Fitness martial arts, Circuit training

Zone 5 (Maximum)

• 90-100% of HR max
• Improves maximum performance; A lot of lactate is building up, and you will not be able to continue for long. It feels exhausting for breathing and muscles.
• Develop speed
• Fit individuals
• 20-30 minute workouts
• Use sparingly
• Ex. CrossFit, HIIT, Boot Camp

Heart rate will decrease as your aerobic fitness improves at a given workload. For example, if you train consistently at five mph on a treadmill for 20 minutes, your heart rate will decrease at the same workload; this is one sign that your training is paying off. It is important to know some things that can influence your heart rate. These include training status, certain medications, amount of sleep, and hydration.

Heart rate monitors are a great way to track exercise intensity in real-time during a workout and reflect on previous workouts. Most heart rate monitors now can store training data online and can be accessed through a mobile phone or computer. Heart rate training can help to motivate and allow one to train more efficiently. Try one of our Polar Club Group exercise classes and track your heart rate during your class! Contact Creek Fit for more information.