9 OCTOBER 2017
Monitor Your Heart Rate During Exercise to Improve Efficiency
by Marshall Goble
How do you know you’re getting the most out of your exercise routine each day? How do you track your progress? Monitoring your heart rate while exercising is the best way to ensure you’re getting the most out of every workout, every time. For optimal results while working out, and to reduce the amount of time and energy wasted on unproductive workouts, you need to find the perfect balance for your body between frequency, intensity, duration and the mode of exercise.
The frequency of your workouts refers to how often you’re working out. You want to make sure you find the best frequency for your body. Do not overtrain if you’re just getting into exercising! This could lead to future heart problems from overexerting your body and more injuries while working out. However, you don’t want to undertrain either, as this doesn’t yield the results you want, becoming a waste of time, energy and money.
Make sure the intensity of your workout also matches your fitness level. Again, overtraining could lead to heart problems and puts you at a higher risk of injury while working out. However, undertraining doesn’t produce adequate results. Make sure you find the right intensity workout for your fitness level. As you become more fit, you’ll have to up the intensity level of workouts to continue to maximize results from your workouts.
How long you’re exercising for also has a huge impact on your results. If you’re exercising for two hours straight, but at a very low intensity, you may not see the results you imagined. Likewise, if you’re trying to exercise at a high intensity for too long, you’ll do more damage than good for your body. Make sure to also pick exercises that suit your personal needs and body type the best.
To yield maximum results, you’ll need to find a healthy balance between all of the above factors. To ensure that you’re getting the most out of every workout, monitor your heart rate while exercising. You should try to achieve and maintain your target heart rate, which refers to the number of beats per minute you should aim for while working out. Your target heart rate is a certain percentage of your maximum heart rate (the number of beats per minute you shouldn’t exceed while working out). If you’re in good physical shape, the Centers for Disease Control and Prevention recommend exercising 70 to 85 percent of your maximum heart rate. However, if you’re just starting or not in great physical shape yet, you should stick to a lower percentage, between 40 to 50 percent of your maximum heart rate. You can use online calculators to find your target heart rate.
You can monitor your heart rate during exercise by stopping every so often and taking your pulse. Put two fingers on your wrist at the base of your thumb. Then, count the beats for 10 seconds and multiply by six to get your pulse. Or invest in a wearable fitness tracking wristband like the Helo LX, which has features designed to help you monitor your health better. With the Helo LX, you’ll have more time to focus on your workout each day, instead of worrying about if you’re achieving the most from it. You’ll know instantly whether you are or not. Reach out to me to ask how you can get your hands on the newest in life-sensing technology from Wor(l)d Global Network.