Many professional athletes and trainers use, and recommend, using heart rate monitors. Using one ensures that you are getting the greatest benefit from your workout. This means less wasted effort, and better results.
But what about the person that is overweight and wants to lose a few pounds? Maybe more than a few. Let’s take Ted as an example. Ted weighs 260 pounds, and would really like to lose weight. He is a 6 foot tall, fifty year old male, who is fairly inactive at this time.
Ted was in the Army so he starts doing some PT, physical training, from his Army days. In about 5 minutes Ted is out of breath and exhausted. He can feel his heart pounding in his chest. So Ted sits down and decides that maybe he’ll exercise when it’s a little cooler out. Maybe that will help. So a week later Ted wakes up extra early. He figures that since he’s up, maybe he’d try his exercise again. After all, in the Army they all exercised in the early morning. Maybe that’s the secret.
So Ted starts his gentle shuffle. Slightly slower that a jog, but faster than a fast walk. And again in about 5 minutes Ted is wasted. He can hardly catch his breath, and he can feel his heart racing. Ted realizes that he needs some advice.
Ted goes and talks to his old friend Jack. Jack went to school with Ted, but now he coaches track at a local high school. Ted explains the exercises that he tried, and about how he couldn’t breathe, and how he could feel his heart pounding. Jack went to his desk and pulled out a nice looking sports watch. He explained to Ted about how you can actually overdo your exercises. And if you are out of shape, it’s very easy to over do it.
Jack explained that even when Ted exercises, his heart rate should never go over 170 beats per minute. That is his maximum. He should also adjust his workout, so that his level stays between 85 and 145 beats per minute (BPM). Jack puts the watch on Ted and tells Ted to do a slow shuffle in place. Ted starts his shuffle and a few minutes later his level soars to 160 BPM. He is out of breath and again, can start to feel his heart pounding. Jack stops him and shows him how he is actually wasting his
efforts.
After a few minutes of rest Ted is ready to try again. This time Jack has Ted simply walk around the gym. He also tells Ted to keep an eye on his training watch to monitor his heart rate. After a few minutes Ted is surprised when he checks and he is holding steady at 118 BPM. Ted feels fine and more importantly, he can breathe. He can even carry on a conversation. Jack explains that Ted was overexerting himself. And if Ted simply keeps within his target zone, which is 85 to 145 BPM, for 20 minutes, that he would increase his metabolic rate and lose weight.
Ted was confused as to how it could be so easy. I mean, he wasn’t even out of breath or anything. Jack explained that he could do a more intense workout, occasionally, by bringing his heart rate up closer to 145 BPM. But that any exercise within that range, was beneficial. Jack also explained that as he got in better shape, Ted would be able to do more intense exercises while keeping his heart rate in the target zone.
Well Ted went straight to a local sporting goods store and bought a wrist mounted heart rate monitor. He started working out every day, taking weekends off. A couple months later Ted ran into Jack. Ted had lost so much weight, that Jack almost passed Ted by. Ted explained about how that now he could jog for 20 minutes, and he would stay under 120 BPM. He also tells Jack that not only did he lose 20 pounds, but his wife now makes constant comments on how great he looks. And after work, he is no longer tired.
Even if you are out of shape, you should consider using a wrist heart rate monitor. They can help motivate you to continue your exercises. They can help you adjust your workout to fit your current fitness level. This will make your workouts fun, instead of grueling. If your heart rate gets too high then your workout can become counterproductive. If it stays too low, then you are not getting the health benefits that you are working out for. To make sure that you are getting the most from your workout, do like the pros do, and use a heart rate monitor.