Equipment - Do You Need a Heart Rate Monitor for Your Workout?

You want your cardio workouts to be effective. Whether it’s on a treadmill, elliptical trainer, or exercise bike, it seems like the only way you can really tell if you had a good workout is based on how you feel afterward. Yet, we all have our “good days” and “bad days” – and using a subjective measure based on how you feel might not be the best way to judge how good your workouts are.

But, there is a solution. If you want to get more exact with your precision cardio, you can use a heart rate monitor in addition to evaluating your rate of perceived exertion. The heart rate monitor will tell you exactly what your heart rate is as you're exercising, which means you can then increase or decrease your intensity to get a precise workout. Many types of cardio equipment have heart rate monitor programs, and you can also purchase your own heart rate monitor (which usually consists of a chest strap and wrist watch monitor) at many sporting good stores (not to mention at Fitness 4 Home Superstore!) And, one benefit of a heart rate monitor such as a Polar® Heart Rate Monitor is that you can also take them with you – perfect for travel, as well as those types you exercise outside.

The secret to fat loss with your cardio program is to work out within the proper heart rate range. Short of getting tested by an exercise physiologist, the best way to figure out the heart rate range you should be working at is by calculating your maximum heart rate and then calculating certain percentages of this rate to work at for your warm up and cool down, your moderate pace, and your interval pace. This will be a good starting point, though keep in mind that this calculation is based on the "average" person -- something that none of us is!

To estimate your maximum heart rate, subtract your age from 226. (Men would subtract their age from 220.)

226 - your age = age-adjusted maximum heart rate

Now, take your age-adjusted maximum heart rate and calculate the following percentages for the various parts of your workout.

• 60 percent for your warmup and cooldown
• 65 to 75 percent for your moderate pace
• 75 to 85 percent for your vigorous or interval pace

For instance, a 40-year-old woman's estimated maximum heart rate is 186 (226 - 40 = 186).

• 60 percent of her max = 112
• 65 percent of her max = 121
• 75 percent of her max = 140
• 85 percent of her max = 158

Keep in mind, however, that this calculation can be off by as much as 15 beats, so use the rate of perceived exertion as well. Also take into account that your heart rate can vary depending on which activity you choose. Different activities use different skills and muscle groups, so an experienced swimmer will have a lower heart rate swimming than she does when running. Keep that in mind as you vary your cardio choices. Also, some exercises that you do while sitting down, like riding a recumbent bicycle, won't get your heart rate as high as those that you do while standing, such as walking hills outside. So use your heart rate monitor and evaluate your rate of perceived exertion, but also learn to listen to your body.

Lastly, one nice feature of many heart rate monitors is the ability to calculate the calories you’ve burned during your workout. Remember, the best way to lose weight, is to burn more calories than you take in. It can be pretty easy to figure out your intake, but getting an idea of what you’ve burned during the day can be more difficult. Wearing a heart rate monitor for a few days, can give you an idea of how much you burn during the day, as well as helping you calculate how much cardio you’ll need to do to burn off those pounds!