Polar Heart Rate Monitors
Exercise equipment has advanced
tremendously over the last decade. Today you can run on your treadmill at home,
and then slide it under your bed. At the gym, you can choose a program that
will all but exercise for you. But, while there are smarter machines, there are
still more people not reaching their exercise goals. Why? Because they were
never taught how to exercise correctly.
The 'no pain, no gain" theory is
alive and well in most gyms and households today. People believe that they have
to go all out to get the best workout possible. What happens then is the
majority of people quit because exercise is too hard. Does that sound like you?
Maybe you have stuck it out, but
just can't seem to get those last few pounds off. And it's not from lack of
effort. You put your time in at the gym or on your home exercise equipment. But
are you sure that you're exercising according to what your goals are? If not, a
heart rate monitor may be just the key to get you the results you're looking
To understand how an HRM can help
you, we established the
Polar 3 Point Message:
- In order to reach your fitness
goals, you need to exercise at the right intensity.
- Heart rate is the only
accurate measurement of your intensity or your exertion level.
- A Polar HRM is the easiest and
most accurate way to continuously measure your heart rate.
A heart rate monitor is a tool
that will help pace you. If you exercise too hard, you will most likely quit
before you get the real benefit. We have all seen the person who gets on the
treadmill, cranks it up to 8% grade and 8 mph, runs full out for 2 minutes, and
gets off. ALL THEY DID WAS WASTE TWO MINUTES OF THEIR TIME!
On the other hand, there are
people who exercise very leisurely and wonder why they can't lose any weight.
If you workout too slowly, you won't get the exercise benefit either.
That's where the HRM comes in. It
paces you during your workout. It's like having a personal trainer that tells
you to slow down or speed up. It also helps you diversify your workout and
integrate different activities so you don't get bored. Right now, how would you
know that you're getting a similar workout from a treadmill, a weight circuit
or jumping rope? You probably really can't tell. It's not how you feel, or how
much you are perspiring. Your heart rate can tell you. With a heart rate
monitor you can ensure that you're working out at the right intensity, no
matter what activity you choose. Run on a treadmill, jump rope, in-line skate,
go for a hike...these can all be parts of an effective exercise program because
now you can tell what kind of workout you're getting. The HRM makes that
If you are new to exercise, it
can be daunting to walk into the gym and figure out what to do. You get on a
piece of equipment and its asking you for level, speed, incline. How do
you know whats right? All you have to do is figure out your 60-70% Target
Zone, program it into your heart rate monitor, start the equipment and go. You
can elevate the level, speed, whatever
..just make sure whatever you are
doing, your heart rate stays in that zone. It takes the guesswork out of
exercise and gives you the confidence to know that youre doing it
If you're very new to the concept
of heart rate training, you might be wondering WHAT'S AN HRM.
It consists of a watch worn on your wrist, and a transmitter that you
comfortably wear against your skin and around your chest. The transmitter picks
up the signals of your heart, and sends them wirelessly to the watch you wear
on your wrist. It's that simple. No wires, no stopping to take your pulse and
doing a multiplication equation. Just look at your wrist and it's there.
AND THE KEY, IT'S DISPLAYED CONTINUOUSLY. The continuous
display is what makes it effective. It's there guiding you during your whole
Your home equipment, or the cardio machine that
you use at the gym, may already have Polar technology built into it. That means
that all you have to do is wear a Polar transmitter and the machine can track
your heart rate during your exercise. There are even machines that are heart
rate controlled and will adjust the speed based on your own heart rate. Look
for the Polar logo on these machines and start getting a more effective
Here's how you can integrate an HRM into
your exercise program
There are specific Target Zones (TZ) that help
guide you to the right intensity. A TZ is a high and low heart rate range that
is based on a percentage of your maximum heart rate. You can use a formula
based on your age, you can figure out your maximum heart rate. You then take
percentages of that to get your Target Zones.
Another option is the OwnZone
feature that is built into our M-Series products. During a brief
warm-up, these models will automatically establish your 65-85% target zone for
that day based on your bodys fitness. If you are doing a longer workout, stay
in the lower end of that range. If you are looking for a shorter, more intense
workout, just stay in the upper half of that zone. Its that simple! There is
also an OwnCal feature that will allow you to accurately
track the calories that you burn.
Key Target Zones
weight loss, building endurance or recovery
|70-80% " " "
improving cardiovascular fitness
|80%+ " "
Gerry is 45 years old, wants to lose weight, and exercises three days a
week, sometimes for 10 minutes, sometimes for 20 minutes and is just not sure
how hard to go.
*Her estimated max heart rate is
The recommended target zone is
60% of 175=105
70% of 175=123
Gerrys target zone
Gerry should exercise three days
a week for at least 30 minutes and keep her heart rate between 105 and 123 for
effective weight loss. IT'S THAT SIMPLE!
If you are trying to improve your
overall fitness, you need to vary your workouts. Your body is smart and adapts
to routine. If you follow the same program, and have so for a while, you may
have hit a plateau. Variety is the key here. Approach your workouts like an
athlete does. They focus on different workouts on different days. Have an
endurance day when you go longer at an easier pace than you usually do (60-70%
TZ). Do a tempo workout another day staying below 80%. Do an interval workout
like hill repeats, or speed intervals where you pick up the speed for 1 minute,
rest for three minutes and repeat it again. These are the kinds of workouts
that will help get you over the hump. Approach your workouts like an athlete,
preparing yourself the most effective way that you can.