Heart rate monitoring?

B

brenda21

Cathlete
Cathe and/or CPT's:
I had read about a woman in M&F Hers who said she finally started losing the weight she wanted to lose after monitoring her heart rate. She said it just wasn't getting to the zone that it needed to be while she was doing her cardio, and when she increased her heart rate she noticed a big difference.

Has anyone done this and noticed a difference? I genetically have a very low heart rate and was wondering if this could be a hinderence to getting results when doing cardio? Should I be working harder because of this?

Any suggestions?
 
I would suggest using the Karvonen formula to calculate your work zones. It eliminates your resting heart rate from the equation and then adds it back at the end. If you aren't using this formula and you aren't seeing results it could be that you need to workout a bit harder. Basically the old "220 minus your age" formula is not adequate in that you end up with calculated workout zones that aren't high enough.
Of course, the best way to find your maximum is through a stress test or perhaps you can use a heart rate monitor for that. They are neat little gadgets but certainly not necessary for a person to get a great workout. The old finger on the carotid works just fine as well.
Lastly, I have said this many times. If you want to burn fat in a hurry try doing interval type cardio sessions of say twenty minutes 3 times a week combined with weightlifting. Intervals are not comfortable to perform but they are the most efficient workouts.
Trevor

:)
 
Trevor- what kind of intervals do you mean?
I've been increasing my cardio(IMAX2, Max Cardio, Step Blast) usually every other day mixed in w/CTX workouts. I think I'm seeing a difference but still not sure. By the end of the cardios I think my heart rate is up but it seems to go back to resting fairly quickly. Would you suggest getting a monitor once I figure out what my work zone should be?
 
I recently purchased a Polar M51 and absolutely love it. I found out that I did not burn nearly as many calories as I had assumed I was, and I also learned how to better judge the intensity of my workouts. The model I have has a fitness test option, Ownzone (which finds a suitable range for your working HR)among other things. To date, it was the best fitness purchase I have made. I've been able to finally break the plateau I was on and lose those last few pounds.

Lori :)
 
Lori- so how do you use it? If you're doing a cardio workout and your rate isn't where you want it, do you just work harder?
I think that may be my problem but I'd love more details before I purchase one...
also, where did you purchase it (online?) and how much did it run if you don't mind my asking!
 
Hi Brenda!
I think my goals may be a little different than most. I am looking to add bulk without the added fat so I hold my cardio to a total of 100-120 mins per week. Mostly high intensity and I lift heavy. I have a fast metabolism so I have to fight like hell to keep my weight at 185 lbs on a 6ft. frame.
High intensity intervals is what I meant. For instance, on the treadmill I will go 2 mins "off", meaning running at 7:30 per mile pace, and then go 1 min "on", meaning about a 6:10 per mile pace. I do that for twenty mins. I can't really tell you where my heart rate would be during each cycle. I just know by feel I guess, that I am really working hard. During the "on" phases I am probably 85% to 90% of my max. I really should nail down better what the rates actually are at each pace for me and where they should be for each pace. Technically you are supposed to stay in the "off" phase until your heart recovers to some pre-determined level. I don't do that. When the 2 mins. is up for the "off" phase, I am going hard again regardless of heart rate.
Actually you can do intervals at any intensity. Just the fact that you are moving your heart rate around instead of just staying constant is what makes intervals so good. I am not a big believer in just logging a bunch of miles at any cardio activity at a constant pace. I have too much going on in my life and too many things to do to spend hours on that stuff. I consider it a waste of time. I do mix in one longer cardio session during the week, perhaps 30-40 mins., but the big chunk of my cardio is intervals in the 20 min. time range.
And intervals combined with weights will burn the fat in lesser time than anything you can do.
If you want a monitor then by all means get one. I don't have one yet but may get one for my spin classes. I have always just done the old finger to the carotid thing myself.
Trevor :)
 
Trevor
Could you give an examp;e of your weight training schedule for a week. Do you live in Mn
Just wondering
Thanks Lisa
 
Hi Lisa,
I live in Md.
I can email my weight workout to you if you like.
Let me know.
Trevor :)
 
Yup that's Maryland. I live near Annapolis.
I will send that file tonight. Is Excel okay?
Trevor :)
 
I adjusted the minimum and maximum HR to suit my fitness level. I've been an advanced exerciser for a few years now so I set it a bit higher. You can set it for whatever you want, or, you can use the pre-set limits (low, basic or high) based on your intensity. That part can be a bit tricky, but once I read the instruction book, I figured it out real quick. This is the OwnZone funtion, not all of the Polar models have it so you have to compare the models. The preset limits are based on your overall activity level (which you also can set) as well as your age. I changed mine to suit my body. As far as the intensity goes, if my HR drops below the lower number (I set it at 122) I push a bit harder to pick it up. If I go above 172 (where I set my high end) I just ease back a bit (it normally does when I am doing intervals). I live out in the sticks so I ordered it online at Bodytronics.com. It was $109 and came with electrode gel and a pedometer. Oh, and my husband can use it too, the M51 model has a two user option, which keeps stats on us both separately. Hope this is helpful to you!
 
I bought the Polar M52 on Ebay today...it's for Christmas, but maybe my husband will let me have it early.
:)

It was a buy it now for $99.00 - in the store I saw it for more than $130. I know it's what I need to use to stay in my training zone and lose the last few pounds!
 
I agree with Lori. I have a Polar M91 which has the same features as the M51/M52 models. It comes with a Fitness Test feature that you take to guage your heartrate overall. I got a pretty low score but then I'm still in beginner mode and highly overweight. But like Lori said the OwnZone feature will set a heartrate zone for you EACH time you workout. It guages your heart's response during the warm-up and adjusts the level that you should workout in based on that information(some days I'm feeling sluggish and don't want to push as hard it picks up on that and usually sets my HR goal for that workout pretty low). Since, you program in your height, weight, age, and workout level it makes the reading that much more accurate. Mine also comes with the 2 users options so that I or my b/f can use the HRM and not have to constantly change the settings to our specifics. Just set it to either user 1 or 2 turn on and warm-up to find your OwnZone.
 
It would be interesting to know how the algorithm programmed into your monitor calculates those workout ranges for you. Also how does it decide what to call a certain level of fitness?
Also I feel resting heartrate is the indicator for fitness level and for whether overtraining is ocurring.
For me my responses during a warmup mean nothing because usually whether I am feeling sluggish or not I am going to go all out and I hardly ever cut myself slack that way. I am not saying that if you really feel bad that you should still go hard but if you are a little sluggish I belive in pushing past that kind of feeling.
Also there are studies I have heard of, don't know where I read it but seems to me it was from the U of Md., that people who are in great shape have heart rates which move quickly to a high level upon any initial signs of impending increase in workload. The breathing also becomes harder more quickly in fit people. This is supposedly because the body of a fit person "expects" to be worked hard and thus prepares quickly for it. If that is the case I wonder how/if the monitors ajust for that.
Just some thoughts.
Trevor :)
 
I got the M-52, I lovet it, It help to lose 5 Lb. I continue use it and I can see the results.I have to rise my step to get in my Own zone. and the best thing to up my heart rate is running.
 
Thanks Trevor & Lori-
that's exactly the information I was looking for. I think my brain froze for a minute cause when I read your post today intervals make perfect sense. That's actually how I run when outside (usually one minute medium pace, one minute high, then gradually move it to longer increments). I just read that for people who have the "pear" body this is the best way to concentrate on fat loss, and if I had to describe myself as a fruit, that would be closest...
I've also been trying to do more intervals like in Boot Camp (quick cardio/weight training). I think its making a difference and is shaking up the boredom.

I'm going to look up heart monitors this weekend and do some research. Thanks for the info!

Trevor- good to see a fellow Marylander here (we're in Chevy Chase):)
Brenda
 
Actually trevor that's what the Fitness Test does. You lie down flat in a quiet spot activate the HRM and the test measures your heartbeats for 5mins. Afterwards, it will give you your test results to let you know at what category you fall into to. Polar even states that the Fitness test should be used an estimate. That having a stress test done in a laboratory is the only true 100% indicator. But since I can't afford to have one of those done, this is the next best thing.

Check out PolarUSA to look at the different models and it will also give you more detailed information on the OwnZone, and Fitness Test features.

www.polarusa.com
 
Thanks for the info ladies!!!
Hi Brenda!!......or should I say neighbor? :)
Trevor
 
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