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Heart Rate Monitoring
Your heart is the most important muscle in your body and, like all muscles, must be exercised regularly to remain strong
and efficient. According to fitness experts, exercise is more effective when you work out in a specific heart rate range or
zone. This is referred to as your Target Heart Rate Zone (THRZ) and is reflected by the number of heart beats per minute.
This zone can vary greatly depending on your age, fitness level and various other factors. If your heart rate is too low during
exercise, your body reaps little or no benefit. This means you’re not likely to see the results you want, like weight loss or
increased endurance. If your heart rate is too high during exercise, you may tire too quickly and become frustrated or even
run the risk of injury.
Monitoring exercise intensity helps you to stay at a level of exercise that allows you to accomplish your goals. In fact, the
ACSM recommends that, in order to get the most benefit from your cardiovascular exercise, you should work within your
THRZ for at least 20 to 60 minutes per workout, 3 to 5 times per week. Knowing your exercise intensity (THRZ) will allow you
to work at the right level of exercise to accomplish this.
Your THRZ represents the minimum and maximum number of times your heart should beat in one minute of exercise. The
ACSM recommends that all individuals should work within 60% to 85% of their maximum heart rate. This means that your
heart rate during exercise should not fall below 60% or rise above 85% of your maximum heart rate. Let’s look at John from
our earlier example. John is 35 years old, so his estimated maximum heart rate is 220 minus 35, or 185 beats per minute
(bpm). The ACSM recommendation is that John should exercise between 60% and 85% of 185 beats per minute to stay in
his THRZ. Let’s determine John’s THRZ:
111-157 beats per minute is the range or zone John will want to keep his heart rate in during exercise in order to achieve
his goals. If John is a beginning exerciser, he’ll want to stay at the low end of his THRZ. If John is a more advanced
exerciser, he may want to work at the higher end of his THRZ to challenge himself more.
DIFFERENT INTENSITY LEVELS WITHIN A TARGET HEART RATE ZONE
Beginner:
60% of MHR
Weight Loss:
75% of MHR
Aerobic:
85% of MHR
A heart rate transmitter, working in conjunction with the receiver in the treadmill, calculates your pulse. It detects your
pulse through two small electrodes that touch your skin and transmits the signal to a receiver in the treadmill. Some heart
transmitters are built onto treadmills (metallic grips), while others work wirelessly (chest strap).
Why should I monitor exercise intensity?
How do I determine my Target Heart Rate?
What is a heart rate transmitter?
John’s Estimated Maximum Heart Rate:
185 bpm
Lower Target Limit:
185(MHR) X 0.6
111 bpm
Upper Target Limit:
185(MHR) X 0.85
157 bpm
John’s Target Heart Rate Zone
111-157 bpm
