It’s not news that exercise plays a role in assisting weight loss. The actual objective of each workout can be determined by the intensity and length of the exercise session. [Visit our blog to find about more about High-Intensity Interval Training].
Determining the length of a workout is easy – just monitor your watch!
Determining intensity of the workout is not so easy, especially for those new to exercising.
How do I determine intensity when exercising?
One’s heart rate, the pulse, is one of the most accurate methods of determining exercise intensity. Quite simply, the higher the heart rate, the greater the intensity. Pulse is a window on workout status used by coaches, athletes of all levels, casual exercisers and even sedentary individuals who simply want to monitor their hearts.
How do I determine my pulse?
There are areas on the body where the pulse can be felt. Probably the most obvious is the carotid pulse – felt on the side of the mid neck under the jawline. The caution here is to avoid pressing too hard when feeling for the pulse which could decrease the blood flow to the head – not a good idea, especially while exercising! Another option is the radial pulse. The radial pulse is felt below the thumb just under the crease of the wrist. This one is probably the most practical.
But during exercise, it may be difficult or impossible to find!
It’s true, monitoring the pulse while exercising can be difficult. Movement, breathing and background noise can be distracting and could make it impossible to determine one’s pulse. Fortunately, there are heart-rate monitors. These small contraptions easily fit a visual display on one’s wrist, some have the monitor component around the chest. They accurately track one’s status. Monitoring one’s heart is as simple as checking the time!
Is that all heart monitors can do?
Actually no! Many high-end heart rate monitors will monitor your speed, your location, and distance covered, while running or walking, among other things.
Heart rate monitors can easily be described as training partners that operate on land and in the water with a built-in GPS, coach, and storage capacity to compare various workouts.
They are the perfect “Technology for tracking the ticker!” With heart rate monitors that are state of the art, those who wish to, can take their training to the next level!
What is my ideal training heart rate?
Your heart rate for moderate intensity exercise should be 50 to 70 percent of the maximum heart rate. By taking 220 and deducting your age from it, your maximum heart rate is determined. So a 40-year-old will have a maximum heart rate of 180 beats per minute. A 50-year-old will have a maximum of 170. The 50 to 70% is taken from that number. 50% of both would be 90 and 85 respectively.
So how do I relate this to my exercise needs?
If you are just starting regular exercise it is best to keep your pulse at the lower end of your recommended range. This should be gradually increased as your workout intensity ramps up with improvements in your fitness level. Keep your heart rate in the lower ranges during warm-up and cool-down periods.
How do I relate Heart Rate Monitors to particular workouts?
For those aiming for standard weight loss monitor your pulse in the 60 to 70% range. Maintain this for at least 45 minutes. For high-intensity interval training use the heart rate monitor to judge the intensity with the alternating intensity levels. It’s the perfect tool when having your heart rate reach a particular speed is essential for a particular training regimen.
They are great tools to ensure exercise is safe when heart rate limits have been determined by a medical professional, they will ensure you do not exceed a certain maximum. They are perfect training tools when the heart rate is used integrally with training – usually top athletes. Rather than fumbling for a pulse, a quick visual check while exercising will ensure that the desired workout objective is achieved. For those with heart conditions they may be used to monitor their status, especially if it’s difficult for the person to gauge their pulse even under sedentary conditions.
So Heart Rate Monitors help me lose weight?
Absolutely! Different workouts approach conditioning in different ways. Losing the excess fat is part and parcel of this. The length of your workout, the intensity and very specifically the heart rate, can be closely watched by using this quick easy tool. Working with heart rate monitor helps to lose weight. They should be monitored to ensure you are maintaining the desired level for your age. If you alter, say by resting, then the result will dramatically change and give you an inaccurate measure of your workout intensity.
There are many varieties of heart rate monitors in the market all giving you what your heart rate level can be so you have to maintain the appropriate levels at all times.
WHY DO WE USE HEART RATE MONITORS?
It is effective when maximizing the cardiovascular benefits of your workout and burns calories. We use it because it is a quick, easy tool that keeps you in check where your desired heart rate zone should be.
KEY TIP: In order to lose weight, your calorie intake MUST be lower than the calorie burned during exercise.
Be good to your bodies and eat well to lose weight.