In general, heart rate is an excellent method for monitoring your intensity. However,there are some instances in which heart rate should not be used to gage exercise intensity. For example, if you are taking Beta Blockers for Hypertension than you should use another method for Evaluating your intensity such as the Talk Test or Rate of Perceived Exertion(RPE) -See Fitness Guidance-General Fitness for further information about the RPE method of gauging your intensity. Discuss the target heart rate method of evaluating your exercise intensity with your doctor particularly if you are on medications for hypertension.If you are not contraindicated based on your health profile for using heart rate to monitor your exercise intensity than heart rate is an excellent, reliable way to gauge your intensity level. If you know your target aerobic heart rate then you can measure your exercise heart rate and better evaluate your exercise intensity.
For example, if your heart rate is lower than your heart rate range for the aerobic intensity level at which you want to exercise than you might increase your intensity and vice versa. You can find your target heart aerobic intensity ranges using the Compass Fitness.com YOUR TARGET HEART RATE tool under FITNESS & YOU. With this tool you will be given three target heart rate ranges: Low Intensity, Moderate Intensity and High Intensity. The intensity at which you should strive to workout depends on your health profile, your fitness level, Your fitness goals, and the progression of your aerobic exercise session i.e. warm-ups and cool-downs should be done at a lower intensity.You can measure your target heart rate manually by palpating your pulse on your radial artery on your wrist near your thumb or palpating your carotid artery on your neck – but be sure not to press hard on your carotid artery as you need continuous blood flow. When counting your pulse, start with 0 and count for 15 seconds and then multiply that number by 4 to get your heart beats per minute. You can also use an electronic heart rate monitor. There are many heart rate monitors available on the market. Below is an overview of the different types of heart rate monitors.
HEART RATE MONITORS OVERVIEW
Monitors with a Chest Strap and Wrist Watch-They provide a continuous heart rate transmission to the watch. The chest strap measures your heart rate. With this type of heart rate monitor, you don’t have to slow down or stop to get a reading.
Wrist Watch Monitors without a Chest Strap. With this type of monitor you get your heart rateby placing your finger tip on the wrist sensor which may require you to slow down or stop.
Forearm Heart Rate Monitor-Provides continuous monitoring, is very accurate and does not require the user to take any action in order to get the reading which means you won’t have to slow down to get your heart rate.
Hand Grip –These monitors are typically found on cardio equipment in gyms. They require the user to grip the monitoring device hard. They are accurate up to a moderate intensity but may be inaccurate at higher intensities due to an inadequate grip or perspiration interference.
References
Ace Personal Trainer Manual Third Edition, American Council on Exercise, 2003.
