Get Into The Zone: The Benefits of a Heart Rate Monitor

Everyone wants to know how many calories they burned after putting forth their best effort during an intense cardiovascular workout. Students come up to me all the time after class wanting me to look into a crystal ball and tell them how many calories they succeeded in parting ways with. My answer is always the same. If you truly want to know how many calories you've burned you need to purchase a heart rate monitor.

In addition to a heart rate monitor's ability to track how many calories you've burned, it provides valuable information related to your overall training experience. Being aware of your heart rate provides you with a reliable indicator as to the intensity of your cardiovascular workout. With that information in hand, you will be able to vary your intensity in an effort to achieve your desired fitness level and goals. n
Most people refer to the terms "target heart rate" or "training zone" in relation to achieving their goals. The target heart rate zone is the range between 60% and 80% of your maximum heart rate (MHR). A heart rate monitor will aide you in making sure that you stay within your training zone to make the most out of your cardiovascular workout.

Keep in mind, if you are a beginner to an exercise program, you may need to consider gradually building up to a level that is within your target heart rate zone.

To help get you started, I have included the Karvonen Formula, a mathematical formula that calculates your target heart rate zone.

1. Calculate your Resting Heart Rate (RHR) by placing the tips of your index and second fingers on your lower neck. Count the beats you feel for 10 seconds. Multiply this number by six to get your resting heart rate (RHR). Complete this preferably first thing in the morning for three days in a row, taking the average. n n_____ beats in 10 seconds x 6 = _____ n
2. Calculate your maximum Heart Rate (MHR) using the following formula:

220 - (your age) = estimated MHR n
3. Calculate your Heart Rate Reserve (HRR) using the following formula:

MHR - RHR = HRR n
4. Use the following formula two complete your final two calculations that will provide you with the low and high end of your Target Heart Rate (THR) zone: n
HRR x 0.60 + RHR = lower THRnHRR x 0.80 + RHR = higher THR

Health & Success,

Alison