FormWell Personal Fitness Training : Why do I need a Heart Rate Monitor?


Links History of Formwell Why Should I Use a Personal Fitness Trainer? Philosophy Questions _______ +Articles +News +Newsletters +Recipes Morgan Falls Office Park 7840 Roswell Rd Building 400, Suite 475 Sandy Springs, GA 30350 Main Studio Line 24-Hour Voice Mail (770) 804-1898 Fax (770) 804-0330 Join our Email Newsletter	<Back to Articles Why do I need a Heart Rate Monitor? As you know, the only objective way to monitor how hard you are working during a cardiovascular workout is to measure your heart rate. In the past, we had to rely on manual measures (taking your pulse at your carotid or radial artery) that were inaccurate and inconvenient. In recent years, technology has developed comfortable, easy to use Heart Rate Monitors that can be worn during any type of exercise. There are many reasons why you should purchase a Heart Rate monitor; I will list them in order of importance: 1. INTENSITY LEVEL: Without measuring your heart rate, you have no objective idea how intense your workout is. You may think you are working really hard, only to find out that you are in the 60% range, and as we know, true cardiovascular benefits begin at 70-75% of your maximum heart rate. Conversely, you could be working way to hard on a daily basis and setting yourself up for burn out and/or injury. 2. ADAPTATION: Due to the bodies' ability to adapt to any load you place on it, a given load (speed, intensity, hill, etc.) that worked for you 3 months ago may not be working anymore. In other words, walking on the treadmill at 3.5mph may have gotten your heart rate up in the 75% range when you first started, but now that you are in better shape, it only gets it up to 55%. Speed, levels, percent incline, etc. do not mean anything when it comes to burning calories and body fat, the only thing that really matters is your heart rate! 3. DAILY FLUCTUATIONS: Your bodies' ability to handle any given workout varies from day to day. Depending upon how much you slept, what you ate, if you are sick, etc., the same workout can provide a very different effect on your body. The only way to know this objectively is to measure your heart rate. 4. CONSTANT FEEDBACK AND MOTIVATION: The heart rate monitor keeps you honest (think of it as your personal trainer for your cardio workouts). It is very easy to settle into a "comfort zone" when you are out walking by yourself or with friends, but your heart rate monitor will not let you do that. How do I find my true maximum heart rate? To predict your maximum heart rate, use the following formula: Men = 220-age = Max Predicted Heart Rate Women = 226-age = Max Predicted Heart Rate However, these formulas can be off by as much as 30 beats per minute, especially in older athletes that have been training for years. To truly find your maximum heart rate, the following test works very well (this test is best done with a partner or coach to push you, ask your trainer to help): 1. Put on your brand new Polar Heart Rate Monitor you just purchased from FormWell J 2. On a � mile track, warm up with an easy walk/jog for 1 mile 3. Stop and stretch for about 3-5 minutes 4. Run one lap (1/4 mile) as fast as you can 5. Rest (keep moving) for just 30 seconds 6. Run another lap (1/4 mile) as fast as you can, you should have nothing left when you finish! Record your maximum heart rate. 7. Cool down (jog, walk) for 1 mile and stretch again. 8. The heart rate that you achieved on your second fast lap should close to your true max. Where do I get one and what is the best model? Heart Rate Monitors can be purchased at any specialty running or biking shops and some of the larger retail (Sports Authority, etc.) stores have them. Polar Electro makes the best product and has many models to choose from. FormWell currently has the basic model on sale for $55 with tax that has most functions the average athlete is looking for. From the Desk of: Rami F. Odeh, MS Owner, FormWell Personal Fitness Training (404) 628-3184

Why do I need a Heart Rate Monitor?

As you know, the only objective way to monitor how hard you are working during a cardiovascular workout is to measure your heart rate. In the past, we had to rely on manual measures (taking your pulse at your carotid or radial artery) that were inaccurate and inconvenient. In recent years, technology has developed comfortable, easy to use Heart Rate Monitors that can be worn during any type of exercise.

There are many reasons why you should purchase a Heart Rate monitor; I will list them in order of importance:

1. INTENSITY LEVEL: Without measuring your heart rate, you have no objective idea how intense your workout is. You may think you are working really hard, only to find out that you are in the 60% range, and as we know, true cardiovascular benefits begin at 70-75% of your maximum heart rate. Conversely, you could be working way to hard on a daily basis and setting yourself up for burn out and/or injury. 2. ADAPTATION: Due to the bodies' ability to adapt to any load you place on it, a given load (speed, intensity, hill, etc.) that worked for you 3 months ago may not be working anymore. In other words, walking on the treadmill at 3.5mph may have gotten your heart rate up in the 75% range when you first started, but now that you are in better shape, it only gets it up to 55%. Speed, levels, percent incline, etc. do not mean anything when it comes to burning calories and body fat, the only thing that really matters is your heart rate! 3. DAILY FLUCTUATIONS: Your bodies' ability to handle any given workout varies from day to day. Depending upon how much you slept, what you ate, if you are sick, etc., the same workout can provide a very different effect on your body. The only way to know this objectively is to measure your heart rate. 4. CONSTANT FEEDBACK AND MOTIVATION: The heart rate monitor keeps you honest (think of it as your personal trainer for your cardio workouts). It is very easy to settle into a "comfort zone" when you are out walking by yourself or with friends, but your heart rate monitor will not let you do that.

How do I find my true maximum heart rate?

To predict your maximum heart rate, use the following formula:

Men = 220-age = Max Predicted Heart Rate Women = 226-age = Max Predicted Heart Rate

However, these formulas can be off by as much as 30 beats per minute, especially in older athletes that have been training for years. To truly find your maximum heart rate, the following test works very well (this test is best done with a partner or coach to push you, ask your trainer to help):

1. Put on your brand new Polar Heart Rate Monitor you just purchased from FormWell J 2. On a � mile track, warm up with an easy walk/jog for 1 mile 3. Stop and stretch for about 3-5 minutes 4. Run one lap (1/4 mile) as fast as you can 5. Rest (keep moving) for just 30 seconds 6. Run another lap (1/4 mile) as fast as you can, you should have nothing left when you finish! Record your maximum heart rate. 7. Cool down (jog, walk) for 1 mile and stretch again. 8. The heart rate that you achieved on your second fast lap should close to your true max.

Where do I get one and what is the best model?

Heart Rate Monitors can be purchased at any specialty running or biking shops and some of the larger retail (Sports Authority, etc.) stores have them. Polar Electro makes the best product and has many models to choose from. FormWell currently has the basic model on sale for $55 with tax that has most functions the average athlete is looking for.

From the Desk of:

Rami F. Odeh, MS Owner, FormWell Personal Fitness Training (404) 628-3184