Using A Heart Rate Monitor
When purchasing a heart rate monitor you must be knowledgeable of the workout level your heart can sustain. You cannot go purchase a heart rate monitor and just start using it for workouts.
You need to be able to calculate your maximum heart rate, also known as MRH, plus the heart rate you wish to work on. To achieve this, a certain formula has to be followed. To start with you need the difference between your age and 220. Once you have that number multiply it by the percentage that would serve as the lower in your exercise range. The next step is to again multiply the difference between your age and 220 with another percentage, this time at the higher end. For your training these two results will be your heart rate for training.
For example, this can be illustrated using a 25 year old person. The difference between 220 and 25 is 195. The number 195 is then multiplied by 65%, and the result would be would be 26.75, or rounded off to 127. If you multiply 195 again, but this time with 80%, then you would arrive at 156. This means that the desired heart rate during a training session must be anywhere from 127 to 156 beats each minute.
In regards to the percentages, not just any random number is chosen. These percentages used are based upon training boundaries. The first range of 50% - 60% is to maintain a healthy heart and is what can be considered good for daily exercises. The second range of 60% - 70% is for aerobics or for fat burning, and the 70% - 80% range is considered necessary for any endurance training. Finally, the 80 - 90% range, also known as the anaerobic threshold zone, is used to greatly improve cardiovascular fitness.
Once these heart rate ranges have been determined, then you can use your heart rate monitor. First the back of the transmitter should be dampened. This way it will snugly fit against the skin where contact is supposed to be made. Then it is adjusted, but without any deep breaths being taken. For women the ideal spot to place a heart rate monitor would be under the bra and under the breasts.
Now it is time to turn on your heart rate monitor. If you should find abnormal or hyper or dead reading after starting it try putting it in another position. Keep in mind also that the monitors tend to easily pick up other transmitters.
Your heart monitor will require minimal care after using. Warm soapy water is all that is needed to clean them. Simply dry them with a soft towel after washing and never use alcohol to clean them. Generally they are water resistant but it is better to keep them in a dry place with a little breathing room. Also, don't forget to replace the batteries when needed.
With the right heart rate calculations, along with proper use and proper care, heart rate monitors will be great companions in healthy workouts. Working out with the right tools and knowledge is the best way to achieve a heart-friendly life.