Heart Rate Monitoring (HRM)

One of the most effective ways to monitor your fitness is to exercise using a heart rate monitor to help you reach your goals and train at the right intensity. Although there is far more advanced and/or accurate methods of determining target heart rates, the Heart Rate Monitor is a great indicator to help determine and monitor your fitness levels. In order to reach your goals, you need to train at the right intensity and with a HRM is the easiest and most accurate way to continuously measure your heart rate. It kind of becomes your own gadget like personal trainer!!

How to determine your Resting Heart Rate (RHR)
Take your pulse first thing in the morning before getting out of bed over a period of at least 3 days and take the average. General rule. The lower the RHR the fitter you are. You may also find if you RHR is say 10 beats above normal one morning, you are probably feeling unwell or need to take a rest

How to determine your Maximum Heart Rate (MHR)
Most common and simplest formula (though not necessarily the most accurate)
220 - (age) = MHR

How to work out your Target Heart Rate (THR)
By using the Karvonen Formula to measure Heart Rate. This formula is a little more personalised than the basic 220 - age formula. Using your RHR will make it a little more accurate to you and your fitness levels.
220 - (age) = MHR
(MHR) - (RHR) x (% work load) + (RHR) = THR

An indicator of (% work load) or THR zones

60-70% weight loss* or Recovery, low to moderate intensity workouts
70-80% Improve Aerobic Fitness, moderate to fairly high intensity workouts
80+ % Increase Athletic Performance, high intensity interval workouts

Example
A 30 year old with a RHR of 60 wishing to find his THR working at 70% of his maximum
220 - 30 = 190
190 - 60 = 130 (x 0.7) + 60 = 151
So to work 70% of your MHR your should be working at around 151bpm (beats per minute)

Note: Use this as a guide only, Remember this calculations are only a guide and we are all different. So you do not have to be so rigid on your THR zones. Listen to how your body feels too. If you are working out at what should be 80% of your MHR yet you feel fairly comfy then you know you need to up it a little.

* Note: Although you supposedly burn more calories from fat working at 60% of your max (and usually kicks in after about 40+ mins) , you will burn overall far more cals working at higher intensity levels and will subsequently boost your cardio vascular system (heart, lungs and circulation) a whole lot more... So get your butts moving!!!!! Oh and of course have fun!!

Recommended Products

Polar Heart Rate Monitors. Read more at www.polarusa.com/consumer/default.asp However can be purchased at any reputable sports shop

If you want a programme or training to improve your Surf Fitness then email us at info@surf-fit.co.uk
More details on Personal Fitness Training at www.miss-fit.co.uk

Before performing any exercise please read » this «