Why use a Heart Rate Monitor?
Exercise has moved a long way from the no pain no gain days of the past. You can now exercise smarter by using a Heart Rate Monitor. Your heart rate is the only true measure of the exercise zone you are training in. Therefore by using a Heart Rate Monitor you can exercise efficiently and know that science is on your side.
An exercise zones is calculated using your maximum heart rate (MHR), which you can estimate using the following formulae:
- Men: 220 - age = MHR
- Women: 230 - age = MHR
Once you have your MHR you can work out the heart rate range you need to training using the following table:
| % of MHR | Exercise Zone |
| 50% - 60% | Moderate Activity |
| 60% - 70% | Weight Management |
| 70% - 80% | Aerobic Zone |
| 80% - 90% | Anaerobic Threshold Zone |
| 90% - 100% | Red Zone |
The upper and lower heart rate limits are calculated by multiplying your MHR by the percentages of your selected training zone.
Examples
If a 45 year old man wanted to lose weight he would have to train between the following upper and lower limits:
- Upper Heart Rate Limit: (220 - 45) x 70% = 122 beats per minute
- Lower Heart Rate Limit: (220 - 45) x 60% = 105 beats per minute
If a 45 year old man wanted to train for aerobic exercise she would have to train between the following upper and lower limits:
- Upper Heart Rate Limit: (230 - 30) x 80% = 160 beats per minute
- Lower Heart Rate Limit: (230 - 30) x 70% = 140 beats per minute
Which Exercise Zone is most suitable and how long should you exercise?
- Start slowly - exercising regularly for 30 minutes 3 to 4 times a week will improve your cardiovascular system.
- The Weight Management Zone has a low training intensity and is ideal for losing weight and building your cardiovascular system.
- The Aerobic Zone increases strength and endurance. It enables you to work within your own body's oxygen intake capability.
- The Anaerobic Threshold Zone increases speed and power. You can not work in this zone for a long time as the muscles will run out of oxygen.
NB. To truly determine your maximum heart rate, upper and lower limits, exercise frequency and duration you should consult your doctor or a health professional.
Make sure you get Results
If you are going to take the time to exercise then make sure you get results. Our Oregon Scientific Heart Rate Monitor is easy to use and inexpensive so don't miss out.
