If you want to get fit, lose some weight, take part in sport or simply enjoy a healthy lifestyle, a Cardiosport heart rate monitor is for you. When exercising in the past you may have thought the only way to reap benefits from exercise was to finish each session feeling totally exhausted. The fact is that this is not necessary and may well do more harm than good. To benefit from exercise you need to balance three elements: frequency, intensity and time. Frequency and time were always under your control but now with a Cardiosport heart rate monitor you can control the intensity by exercising at the heart rate intensity that both produces results for your fitness goals and is achievable.

So how does this work? The first step is to find out your maximum heart rate (MHR). This is done by using a formula or by taking a sport-specific test.

The formula:

220 - age = age predicted maximum heart rate in beats per minute (bpm)

For example, if you are 30 years of age, your age predicted MHR is 220 - 30 = 190 bpm. Using the chart on the right, or some basic maths, you can then calculate the training or exercise zones that will enable you to achieve your fitness goals. Once determined, the lower and higher heart rate values can be set on your Cardiosport heart rate monitor. These then control the intensity of your exercise by alerting you when to increase or decrease your exercise intensity by means of audible and visual alarms, guiding you to exercise more effectively to attain your personal fitness goals.

So a 30 year old just starting out on an exercise programme with the aim of getting fitter would start exercising at a gentle pace of 50% - 59% MHR (95 to 114 bpm). If they wanted to lose weight, then a slightly higher intensity of 60-69% MHR (114 to 133 bpm) would be required. To improve aerobic capacity or athletic performance a higher intensity of 70-79% MHR (133 to 152 bpm) is needed. Competitive athletes may need to add interval training sessions during the week in the anaerobic threshold heart rate zone, which is 80-89% MHR (152 to 171 bpm). This high intensity exercise helps train muscles to handle lactic acid.

Your personal heart rate

If you train for a specific sport, you will benefit from taking a sport-specific test at a sports or sports retail centre to determine your maximum heart rate. The test provides you with a personally accurate maximum heart rate to determine heart rate ranges specific to you and your training schedule. It is particularly useful if you are a multi-sport athlete, as you get your maximum heart rate for each sport, allowing you to train - and compete - very effectively.

How a Cardiosport Monitor works

A chest transmitter via moistened electrodes measures the ECG signal from your heart and ‘transmits’ this to a wrist worn heart rate monitor that displays the heart rate. Other information is also displayed depending on the monitor you have chosen. With a quick glance at your wrist monitor you can keep track of how hard you are working during exercise.

See also:
How To Use A HRM Effectively
Train at your max