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Heart Rate Monitoring
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Heart Rate Monitoring
The Cardio Trainer elliptical comes standard with a wireless heart rate monitoring device and contact heart rate grips (see
Heart Rate Monitors) to give you feedback on how your body is affected by your workout. We will take a look at a few basic
concepts of heart rate monitoring so you can better understand how it all works and how to maximize its use to allow you to
reach the fitness level you desire.
WHAT IS EXERCISE INTENSITY?
Exercise intensity is a measure of how hard you are working at a given time during exercise. The American College of Sports
Medicine (ACSM), the world’s leading medical and scientific authority on sports medicine and fitness, recommends that
every individual involved in an exercise program know how hard his/her body is working during exercise.
Your heart provides key information for determining how intensely you are working during exercise. Your heart rate (how
many times your heart beats per minute) is really an efficiency rating for your entire body. The number of times your heart
beats during each minute of exercise is a measurement of the intensity of the exercise. If your heart rate is low, exercise
intensity is low; if your heart rate is high, your exercise intensity is high.
WHAT IS MAXIMUM HEART RATE?
Maximum Heart Rate (MHR) is the maximum attainable heart rate your body can reach before total exhaustion. True
maximum heart rate is measured during a fatigue or “stress” test. This test must be done in a clinical setting and is not
practical or accessible for most people. Fortunately, your maximum heart rate can be established with a high degree of
accuracy using the following simple formula:
WARNING: The use of this formula assumes no underlying heart or respiratory disease or other condition, which could
be adversely affected by exercise. Consult your doctor before using this chart!!!
185 beats per minute is the estimated maximum number of times John’s heart can beat before his body would fatigue or
“max out”. This number is extremely helpful because it tells us the absolute highest exercise intensity John can handle before
his body wears out. The ACSM says that during exercise, John should keep his heart rate below his maximum so that he will
not become exhausted and have to quit. In fact, the ACSM gives John a specific percentage range of his maximum heart rate
to exercise in, known as his Target Heart Rate Zone (THRZ).
Estimated Maximum Heart Rate =220 minus your age.
If John is 35 years old, what is his estimated maximum heart rate?
220-35=185
John’s Estimated Maximum Heart Rate = 185
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 beats per minute your heart
pumps. 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. In this case, you’re likely to quit exercising because it’s simply too difficult.
Monitoring exercise intensity helps you to stay at a level of exercise that allows you to accomplish your goals. In fact, the
American College of Sports Medicine (ACSM) recommends that, in order to get the most benefit from your cardiovascular
exercise, you should work within your Target Heart Rate Zone for at least 20 to 60 minutes per workout, 3 to 5 times per
week. Knowing your exercise intensity (heart rate) will allow you to work at the right level of exercise to accomplish this.
Your Target Heart Rate Zone 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 a Target Heart Rate Zone of 60% to 85% of
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 says 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 monitor consists of two parts: a transmitter and a receiver. Each time your heart beats, the electrodes detect the beat and
send the information to the receiver on the elliptical. Your current heart rate (bpm) is visible on the elliptical’s display.
Why should I monitor exercise intensity?
How do I determine my Target Heart Rate Zone?
What is a heart monitor?
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