Jes Reynolds…Your Fitness Coach

Whether new to fitness and athletics or a seasoned veteran, the use of heart rate monitor watches can bring a new element of understanding and intensity to your routine.  These digital monitors measure your pulse continually as you exercise and helps you stay within a predetermined heart rate range called the ‘target training zone’.

Although monitors have been in existence for some time, their value often goes unrecognized by fitness professionals and participants alike. This happens because there is a lack of guidance on how to use the feedback watches provide to achieve a specific goal.

But, with just a basic understanding of Maximum Heart Rate (HRmax) and target training zones you can measure fitness levels, monitor progress, increase exercise intensity, and athletic performance.

Determine Your Training Zone

In order to determine your training zone, you must first calculate your maximum heart rate (HRmax). HRmax is estimated by taking 220 and subtracting your age (220-age). Next, find the HR training zone that correlates with your fitness goals. The training zone or ‘target training zone’ is a high and low range based on a percentage of your HRmax.

Remember that working at a specific intensity will yield corresponding results. If you are new to exercise, start at with the low intensity training zone. Low intensity training zone will improve your cardiovascular function and build endurance, but to ultimately achieve your goals, you may need to jump up to the moderate or high intensity training zones.

Key Target Training Zones (% of max HR)

60-70%: Low intensity exercise.

70-80%: Medium intensity exercise.

80% +: High intensity exercise

The American Heart Association, whose guidelines are created for those with a goal of general health, recommends staying within 50 to 85 percent of your maximum heart rate. In contrast, ACSM Guidelines recommend intensities between 55% and 65% all the way up to 90% of HRmax. These recommendations are created for a range of people, from un-fit to extremely athletic. ACSM also suggests that de-conditioned individuals may experience improvements at exercise intensities of only 55% to 64% HRmax.

Remember, a well rounded exercise program includes both aerobic exercise and strength training, but not necessarily in the same session. Your monitor will provide useful feedback for both types of exercise and allow you to create a program that motivates you to exercise regularly.

References
1.  ACSM’s Guidelines for Exercise Testing and Prescription