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Why should I monitor exercise intensity?
Your heart is the most important muscle in your body and, like all muscles, must be exercised regularly to remain strong and
efficient. According to fitness experts, exercise is more effective when you work out in a specific heart rate range. This is referred
to as your Target Heart Rate Zone (THRZ) and is reflected by the number of beats per minute your heart pumps. This zone
can vary greatly depending on your age, fitness level, and various other factors. If your heart rate is too low during exercise,
your body reaps little or no benefit. This means you’re not likely to see the results you want, like weight loss or increased
endurance. If your heart rate is too high during exercise, you may tire too quickly and become frustrated, or even run the risk
of injury. In this case, you’re likely to quit exercising because it’s simply too difficult.
Monitoring exercise intensity helps you to stay at a level of exercise that allows you to accomplish your goals.
In fact, the American College of Sports Medicine recommends that, in order to get the most benefit from your cardiovascular
exercise, you should work within your THRZ for at least 20 to 60 minutes per workout, 3 to 5 times per week. Knowing your
exercise intensity (heart rate) will allow you to work at the right level of exercise to accomplish this.
How do I determine my Target Heart Rate Zone?
Your THRZ represents the minimum and maximum number of times your heart should beat in one minute of exercise. The
ACSM recommends that all individuals should work within a THRZ of 60% to 85% of the maximum heart rate. This means
that your heart rate during the exercise should not fall below 60% or rise above 85% of your MHR. Let’s look at John from
our earlier example. John is 35 years old, so his estimated MHR is 220 minus 35, or 185 beats per minute (bpm). The ACSM
sys that John should exercise between 60% and 85% of 185 beats per minute to stay in his THRZ; let’s determine John’s
THRZ:
111-157 beats per minute is the range or zone John will want to keep his heart rate in during exercise in order to achieve his
goals. If John is a beginning exerciser, he’ll want to stay at the low end of his THRZ. If John is a more advanced exerciser, he
may want to work at the higher end of his THRZ to challenge himself more.
Different Intensity levels within a target Heart Rate Zone:
Beginner:
60% of MHR
Weight Loss:
75% of MHR
Aerobic:
85% of MHR
What is a heart monitor?
A monitor consists of two parts: a transmitter and a receiver. The Executive Treadmill comes equipped with 2 transmitter options
- the wireless chest strap or the contact heart rate bar. Each time you heart beats the electrodes detect the beat and send the
information to the receiver on the treadmill. Your current heart rate (bpm) is visible on the treadmill’s display.
Heart Rate Monitoring
John’s Estimated Maximum Heart Rate
=
185 bpm
Lower Target Limit 185 bpm (MHR) x 0.6
=
111 bpm
Upper Target Limit 185 bpm (MHR) x 0.85
=
157 bpm
John’s Target Heart Rate Zone
=
111-157 bpm
