What
Your Heart Monitor is Trying to Tell
You

By Sally
Edwards

Date Released : 15 Oct
2007

There are many ways to gauge your fitness: number of reps, miles
run, level of intensity. For those looking to tangibly track their
progress, though, one of the most important tools to have is a heart
rate monitor, both because it helps people measure their
current state of fitness and it provides valuable data to help
maximize workouts. Unfortunately, many people who use heart rate
monitors don’t understand what the different numbers mean. And
they’re not sure how to use those numbers to improve their workouts.
So if you’ve shied away from using a heart rate monitor because
you’re not sure what it’s all supposed to mean, don’t fret. Here’s
how to overcome the two biggest obstacles: understanding the
numbers and interpreting them to help measure your fitness.

Get to Know Your Heart Rate Numbers

There are different types of heart rate measurements, and each
plays a significant role. Wear your heart rate monitor throughout
the day for several days to track and record your normal heart rate
data in various states, which include:

Resting Heart Rate: This is how fast your
heart beats while in a complete state of rest, which is best
monitored first thing in the morning, while lying horizontally.

Delta Heart Rate: This is the difference
between your heart rate while resting and standing. So to find
your delta heart rate, subtract your resting heart rate from your
heart rate while standing.

Heart Rate During Aerobic Activities: Track
your heart rate during your favorite activities, such as walking,
power walking, jogging, running and cycling. What heart rate does
each activity elicit when you’re going easy, moderate or hard? How
do you feel when you’re playing a recreational game of tennis
versus a competitive game?

Max Fat Burning: Despite what you may have
heard about the fat burning potential of low intensity exercise,
your max fat burning zone actually occurs at the upper end of your
aerobic zone, about 80 percent of your max heart rate. It’s
true that working at a lower level of intensity (50 to 65 percent
of your max heart rate) is easier to maintain for an extended
period of time (an hour or more), and it also allows you to burn a
greater percentage of fat calories as compared to carbohydrate
calories. Yet minute for minute, this lower level of exertion
burns substantially fewer total calories and thus fewer fat
calories overall. It’s at approximately 80 percent of max that you
experience the largest total amount of fat being burned during the
shortest duration of time. Generally, you’ll be able to hold your
max fat burning intensity for at least 30 minutes (longer as you
become more fit).

Estimate your max-fat-burning heart rate with this test:

Choose an activity in which you can maintain a consistent
intensity, such as running, cycling, skiing, rowing, etc.

Warm up for 10 to 15 minutes.

Increase your intensity to the highest heart rate you can
comfortably maintain and then hold it for 10 minutes. You should
be able to talk, but your sentences will be short and choppy.

Active recovery should be three minutes. Keep
moving but with light resistance or intensity.

Return to the highest heart rate you can hold for 10 minutes
and maintain it.

Cool down for five to 10 minutes.

Average your heart rate from the two vigorous 10 minute
sessions to determine your estimated max fat burning. (Note: This
number should be equivalent to the one displayed on most aerobic
equipment.)

Maximum Heart Rate: This is the maximum number of times your
heart can beat in one minute during an all-out effort. As with your
other numbers, maximum heart rate is unique to your physiology. You
can estimate it using one of several available formulas, but each
has its limitations. Here’s one we recommend for most people:

[210] minus [1/2 your age] minus

[5 percent of your body weight] plus

[4 (males)] or [0 (females)]

For example, a 35 year old man who weighs 180 pounds would have a
max heart rate of 187.5 (210-17.5-9+4=187.5).

Another way to determine your maximum heart rate is with a
submaximal test. Here are two examples of such a test. (Note: Before
completing these tests, anyone over the age of 40 should first check
with a doctor or qualified trainer.)

Ladder Talk Test: Select an activity for
which you can gradually increase the intensity, such as running,
cycling or rowing. Begin at a heart rate of 110 beats per minute
and recite something out loud for 30 to 40 seconds. Continue to
increase your heart rate until you can no longer comfortably
speak. This is your “talk threshold.” Add 40 to this number to
determine your estimated maximum heart rate.

Walk Test: After warming up, walk briskly for
five minutes and note your peak (highest) heart rate. Then choose
your current fitness level and add the corresponding fitness
factor number (see table below) to your peak heart rate for your
estimated maximum heart rate.

Fitness Level

Poor

Average

Excellent

Athlete

Fitness Factor

+40

+50

+60

+90

Recovery Heart Rate: From 75 to 85 percent of
your maximum heart rate, slow or stop moving and determine how
many beats per minute your heart can drop during both a one minute
and a two minute period.

Using Your Heart Rate Numbers

Once you know your normal heart rate numbers, it’s time to do
something with them. Being able to interpret and respond to your
numbers is critical to determining whether your training program is
on target, requires more recovery time or needs to be intensified.

Resting Heart Rate: A drop in resting heart
rate usually equates to an increase in fitness. If you see a rise
in your resting heart rate of 10 percent or more above normal, it
may indicate you are fatigued, are emotionally stressed or
your immune system is under attack.

Delta Heart Rate: As your fitness improves,
your delta heart rate will also decrease. This provides you with
the confidence that your training program has sufficient stress
and recovery to allow your body to get stronger. If you notice a
rise in your delta heart rate, it could be a result of
overtraining, stress, lack of sleep, a cold or virus
or new medication.

Heart Rate During Aerobic Activities: As you
become more fit, your heart rate will decline at various
workloads, and during vigorous activities, you will be able to
maintain a higher heart rate. If your heart rate becomes higher
than normal for the same workload, then you need to find out why
(e.g., dehydration, medication, lack of recovery, temperature,
humidity, etc.).

Max Fat Burning: Most beginners find that
their max fat burning is between 70 and 80 percent of their
maximum heart rate. (In comparison, seasoned athletes usually have
a threshold between 85 and 90 percent of maximum heart rate.) As
your fitness increases, you will move your max fat burning closer
to your maximum heart rate. Over time, you will also be able to
sustain the intensity for a longer period. For example, someone
just beginning an exercise program may be able to hold his or her
max fat burning rate for 15 minutes, whereas a seasoned athlete
will be able to hold his or hers for approximately 60 minutes. To
raise your max fat burning rate, you need to overload your
cardiovascular system by working out once or twice a week around
and above this intensity. It could be in the form of a tempo
workout, time trials or long intervals, where you work out
vigorously for five minutes, then easily for two minutes and
repeat the cycle several times.

Maximum Heart Rate: A higher maximum heart
rate does not indicate greater fitness, nor does a lower maximum
heart rate represent less fitness. Your maximum heart rate remains
relatively stable during your life when you maintain a regular
training regimen. It also is sport specific. For example, maximum
heart rate in swimming tends to be lower than cycling, cycling
lower than running and running lower than cross country skiing.
Maximum heart rate is largely dependent on the amount of muscle
mass involved, your body position and supporting structure. If
you’re involved in multiple activities, take the time to determine
your maximum heart rate for each. It’s recommended that you assess
it at least a couple of times each year.

Recovery Heart Rate: Your heart will recover
more quickly as you become more fit. A recovery heart rate of 25
to 30 beats in one minute is a good score, and 50 to 60 beats in
one minute is considered excellent. You should monitor your one
minute and two minute recovery heart rate at least twice weekly to
gauge whether your fitness level is improving. If it’s not, then
you may need to alter your workouts so they’re more demanding.

Of course, there is much more to heart rate training than running
formulas. But understanding your personal numbers is the first step
toward taking your fitness to the next level... and
beyond!

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