Heart Rate Monitor

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How It Works

If you own or have access to a heart rate monitor, you should use it on a regular basis both to check that you are working at an appropriate level and also to give you an indication as to whether you are becoming more or less fit or remaining about the same.

A heart rate monitor consists of two parts: a transmitter band that is worn around the chest to pick up ECG signals from the heart; and a receiver/display unit which is worn on the wrist like a wrist watch. The receiving unit switches on automatically when it senses a meaningful signal from the transmitter belt. You can then glance at it from time to time during your workout.

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Determining Target Heart Rate

You must first calculate your Maximum Heart Rate (MHR). For this you need the following values: y and m, which are your age in years and months; and n, which is the number of aerobics classes (or equivalent exercise) you take part in each week. Then...

if n is 1	then MHR = 215-(y+m/12)*0.7
if n is 2	then MHR = 210-(y+m/12)*0.67
if n is 3 or more	then MHR = 205-(y+m/12)*0.5

An alternative, rough and ready estimate of MHR can be obtained by using the simpler equation 220-y, but the above equations are theoretically more accurate. Your recommend target heart rate ranges will then be as follows (see later sections for descriptions of the various fitness levels):

Unfit	from 0.5*MHR to 0.6*MHR
Fairly Fit	from 0.6*MHR to 0.7*MHR
Very Fit	from 0.7*MHR to 0.8*MHR
Super Fit	from 0.8*MHR to 0.9*MHR

The resulting figures should be seen as guidelines only, as people differ in their response to exercise. If you find you are working within the guideline figures and achieving a good workout and a steady improvement in fitness, then you can continue to use the figures to guide you. If, on the other hand, you find that you are working in a higher or lower range and feeling no ill effects and still gaining in fitness, then trust your own body and adjust the guideline figures in line with your experience. In all cases, however, you should be aware of how you feel: on the one hand, do not push yourself to extremes as you may harm yourself; on the other hand, if you work at too easy a level you may not achieve your goals, although any exercise is better than no exercise at all.

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Maximum Heart Rate (MHR)

This is your theoretical maximum heart rate, which you should not normally exceed and you should only reach in extreme circumstances.

However, if you do find yourself exceeding the figure calculated as shown above, be aware of how you feel and if you feel in the slightest way odd slow down immediately (but do not stop altogether, keep moving less vigorously). If you feel no ill effects, either in the short term or in the longer term, your MHR may be higher than that indicated by the standard average calculations: in which case you can continue exercising, but remain alert for any adverse signs.

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Unfit - "Healthy Heart"

If you are a beginner hoping to improve your overall fitness level or lose some weight or reduce your stress level, then you should exercise in the 'healthy heart' zone at about 50-60% of your maximum heart rate.

Within two or three weeks of attending one class per week and working at this rate, you should be able to move on to the next category. You do not need to be too precise about this, as 'how you feel' is the best indicator of whether you want to work harder.

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Fairly Fit - "Fat Burning"

If you already exercise regularly, perhaps twice a week, then you can work a little harder and begin to burn off some fat during your workout. However, do not rely on this to compensate for your over-indulgences! You must maintain a healthy diet as well as a regular exercise programme if you are going to lose fat whilst improving your muscle tone.

As working at this level begins to feel easier, you can consider adding another exercise session to your week or moving on to the next exercise level.

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Very Fit - "Aerobic Zone"

If you have been exercising for some time, perhaps still only once a week but more probably two or three times a week, you can move up to full aerobic working. This means maintaining your heart rate within its target zone for at least 20 minutes during each exercise session. This can be achieved during aerobics classes, provided you keep going without a break during the main workout. To achieve this with minimum risk and maximum benefit, you must also complete both the warm-up and the cool-down sections of the classes.

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Super Fit - "Anaerobic Threshold"

This may sound unattainable, but if you exercise vigorously at least three times a week, each time maintaining your heart rate within the aerobic target zone for at least 20 minutes, you may also feel comfortable in the 80-90% zone.

As you approach 90% MHR, however, you should remain very aware of how you feel, and slow down a bit if you feel anything unusual such as a cold sweat, gasping for breath, faintness, etc.. You should not exceed 100% MHR, but again it depends very much on how you feel (see Maximum Heart Rate (MHR)above).

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Recovery Heart Rate

One measure of fitness is how quickly your heart rate returns to normal after exercise. If you use the monitor on more than one occasion, compare your heart rate at the end of the cool-down phase each time.

This should be lower as you get fitter, although it will only be an approximate guide as you may work at different levels on different occasions, particularly if the routine has changed. However, if your recovery time goes up significantly, you may be over-training.

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Resting Heart Rate

Your resting heart rate is also a good measure of your general cardiovascular fitness level. You should take your pulse at a time when you are fully relaxed, for example after waking up in the morning.

Unless you wear your monitor all night, the activity of putting it on will raise your heart rate. So, instead, use a watch with a second hand or a digital seconds display; find your pulse by placing your fingers behind your wrist or at the side of your neck; then to find your heart rate count the number of beats occurring in 15 seconds and multiply by four (or count for 30 seconds and multiply by two).

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General Guidelines

For any form of exercise, particularly aerobic exercise, you should start by warming up for 5 to 10 minutes, first mobilising the joints and then beginning to raise the pulse.

The workout should build steadily to a peak which is then maintained for at least 20 minutes and this should be followed by a gradual slowing down.

Finally, it is very important to stretch all the main muscle groups (particularly in the legs) and to relax thoroughly.

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Queries & Questions

If there is any aspect of fitness or health about which you would like to receive advice or any element of exercise classes which you would like explained, please feel free to ask us at david@exercisetomusic.info.

Note, however, that we are not medically qualified and can only give general principles in this area and will usually advise you to consult your doctor or specialist.

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