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You are here: Home » Fitness & Personal Wellness » Fitness Monitors & Weight Management » Heart Rate Monitors by Omron, Polar, Reebok and Cardiosport™ » CardioSport Heart Rate Monitor Watches » Effective Training

Effective Training

Effective Training

How to use a HRM effectively:- Train Effectively - Use the Zones

If you are a beginner with the goal of improving overall fitness, losing weight or reducing stress, exercise in the healthy heart zone which is 50-60 percent of your maximum heart rate.

If you already exercise regularly but are aiming to lose body fat, exercise in the weight management zone which is 60-70 percent of maximum heart rate. Build up to a work out of an hours continuous exercise. If your goal is to improve aerobic capacity or athletic performance, exercise in the aerobic zone which is 70-80 percent of maximum heart rate. Competitive athletes may need to add interval training sessions during the week in the anaerobic threshold heart rate zone, which is 80-90 percent of maximum. This high intensity exercise helps train muscles to handle lactic acid. However, train sparingly at these upper limits. Exercising regularly at a heart rate intensity that is too high does not produce additional aerobic benefits and increases the possibility of an athletic injury. Interval training and anaerobic threshold workouts require a high degree of fitness, and is not necessary for general fitness training.

Once you determine your individual training zones, you can easily programme them into your Cardiosport monitor. Your monitor will notify you with a beep if you are exercising above or below the pre-programmed zones. Many Cardiosport models record heart rate at selectable intervals. You can then evaluate your exercise after each session and adjust your intensity if needed. Recording heart rate also allows you to monitor your fitness improvements over time.

Tips on Effective Training:

  • Warm up & cool down. Always do a slow warm up of 5-10 minutes, followed by some gentle stretching. Then gradually climb into the target range you have set. End every workout with a 5-10 minute cool down, again followed by some gentle stretching. The importance of this can not be over emphasised. Studies have shown that people who warm up and cool down adequately have fewer athletic injuries.

  • Type of exercise. Choose activities that use large muscle groups and which are continuous in nature. Some good examples are walking, swimming, running, aerobic dance, stair climbing machines, ski machines, treadmills, cycling or exercise bikes. Feel free to include more than one activity - cycle one day, swim the next, and do aerobics on the third. This is called Cross Training and helps exercise all muscle groups, reduces boredom and keeps motivation high.

  • Frequency of exercise. Exercise in the target range that you have set at least 3-5 times per week, with no more than 48 hours between sessions. Even on 'rest days' gentle exercise such as a leisurely walk can be beneficial.

  • Intensity of exercise. Select an exercise intensity zone that is both within your capability and in which you can achieve consistency. Studies show that people who exercise at too high an intensity, especially in the initial stages of their programme, drop out sooner, have more injuries, and tend to develop a negative impression towards exercise in general. If necessary start in a low exercise intensity zone and build up.

  • Time exercising. Aim for 20-60 minutes of continuous exercise in your target zone each session. If you are unable to exercise for 20 minutes initially, slow down and gradually build up to this.

    Before you begin your exercise programme, get an assessment of your overall fitness level. You must get clearance from your doctor that it is safe for you to exercise.

  • Intensity of Your Exercise Program

    Exercising at the right intensity (or heart rate zone), is key to meeting your fitness goals. Some heart rate zones are more effective for burning fat, others are better for improving performance, whilst others still help improve stamina.

    The advice below will help you determine the right heart rate zone to meet your exercise objectives, whilst a heart rate monitor will enable you to stay in it whilst you exercise.

    There are two basic variables that determine individual training intensity. The first is your maximum heart rate and the second is your personal fitness goal. When these two factors are established, setting up your exercise program is just a matter of doing some simple calculations to establish the required intensity, frequency and duration.

    Determining Maximum Heart Rate:

    There are three ways to determine your maximum heart rate.

  • Through a treadmill test with a cardiologist or qualified exercise physiologist, and is the preferred method if you are more than 35 years old. If you are overweight or have a family history of heart disease it is essential that you consult a cardiologist.

  • By formula. Sedentary individuals use 220 minus your age to determine your approximate maximum.

    If you exercise aerobically 3 or more times a week, use 205 minus half your age.

  • Establish Your Fitness Goal and set your exercise intesnity as described here:

    Intensity of Exercise:

  • If you are a beginner with the goal of improving overall fitness, losing weight, or reducing stress, exercise in the healthy heart zone, which is 50 - 60 percent of your maximum heart rate.

  • If you already exercise regularly and would like to lose body fat, exercise in the fat burning zone which is 60 - 70 percent of maximum heart rate.

  • If your goal is to improve aerobic capacity or athletic performance, exercise in the aerobic zone which is 70 - 80 percent of maximum heat rate.

  • Competitive athletes may need to add interval training sessions during the week in the anaerobic threshold heart rate zone which is 80 - 90 percent of maximum. This high intensity exercise helps train muscles to handle lactic acid.

    However, train sparingly at these upper limits. Exercising regularly at a heat rate intensity that is too high does not produce additional aerobic benefits and increases the possibility of an athletic injury. Interval training anaerobic threshold workouts require a high degree of fitness, and is not necessary for general fitness training.

    Target Zone Chart

    Once you determine your individual training zones, you can easily program them into a Cardiosport monitor. A Cardiosport monitor will notify you with a beep if you are exercising above or below the pre-programmed zones. Many Cardiosport models record heart rate at selectable intervals. You can then evaluate your exercise after each session and adjust your intensity if needed. Recording heart rate also allows you to monitor your fitness improvements over time.

    FIT

    Frequency of Exercise , Intensity of Exercise and Time (duration) of Exercise.




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