Thursday, October 22, 2009

Training with Heart Rate Monitor

Heart Rate Monitors for Exercise

Monitoring your heart rate is a good way to keep track of how hard you are exercising.
Your heart rate is the same as your pulse - the number of times your heart beats each minute. Heart rate monitors are a good and convenient method for measuring it.
Resting Heart Rate 
The number of times your heart beats when you are sitting still is your resting heart rate. It is usually between 60 and 90 times a minute for most people. Many things can cause some people's to be different though. One of them is how fit you are. People who are more fit tend to have a lower resting heart rate. Also, stress, various medications and genetics can change your resting heart rate.

Target Heart Rate Zone 
To exercise your heart in a way that helps your heart get healthier it is important to exercise within your target zone. 
You can calculate your target zone by first subtracting your age from the number 226. This gives you your maximum heart rate. Then multiple that number by .5 - this is the lower end of your target zone. Then take that first number and multiple it by .85 - this is the higher end of your target zone. 

Here's an example for a 38 year old woman: 226-38 = 188 (maximum heart rate)

188 x .5 = 94 188 x .85 = 159.8

The target zone for this person is then between 94 and 159 beats per minute.

Heart Rate Monitors
Heart rate monitors are a very accurate way to keep track of your heart rate. Some brands and models have features such as timers and alarms. 

If you're interested to get a Heart Rate monitor, please leave me a message on the comment box

Training Zone

Recovery Zone - 60% to 70%
Training within this zone develops basic endurance and aerobic capacity. All easyrecovery shoul be completed maximum of 70%. Benefit of working in this zone, fat burning and allowing muscles to re-energize with glycogen.

Aerobic Zone - 80% to 90%
This zone will develop cardiovascular system. The body's ability to transport oxygen to and carbon dioxide away from, the working muscles help develop and improve it. Benefit of fat burning and improve aerobic capacity.

Anaerobic Zone - 90% to 100%
This zone will develop lactic acid system. Individual anaerobic threshold (AT) is found, sometimes referred to the point of deflection (POD). During these heart rates, the amount of fat being utilised as main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen is lactic acid.At this point , the body can no longer remove the lactic acid from the working muscles quickly enough, this is your anaerobic threshold (AT). Through training, it is possible to delay the AT by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the AT higher.

Red Line Zone - 90% to 100%
This zone will onlyy be possible for short periods. Effectively trains your fast twitch muslce fibres and helps develop speed. This zone is reserved for interval training and only the very fit are able to train effectively within this zone.

Heart Rate variations for given intensity
  • Dehydration can increase the heart rate by up to7.5%  
  • Heat and humidity can increase the heart rate by 10 beats/minute  
  • Altitude can increase the heart rate by 10% to 20% even acclimatised  
  • Biological variation can mean the heart rate varies from day to day by 2 to 4 beats/min
Core Fitness City Mall,
S-1-5 1st Floor,
Lorong City Mall,
Jalan Lintas,
88300 KK, Sabah.
P: 088-448119


  1. How much are these? Affordable or not?

  2. Price for a Polar Heart Rate Monitor start from RM500 onwards. Can go google search for Polar Heart Rate Monitor, Jaya One in KL or