How to Choose a Heart Rate Monitor
Sep 04 '01
The Bottom Line A HRM can be a useful and motivating tool for fitness tracking for both beginners and trained athletes. Evaluate your needs and research carefully for a satisfying purchase.
There are a lot of reviews on Epinions on Heart Rate Monitors (HRMs). I'll be adding my review to the plethora of opinions that exist soon, but in the meantime, I wanted to offer a few words of advice on Heart rate monitors. Specifically, what are HRMs, how do they work, why should you buy one, and how do you pick the one that is best suited for your needs?
What is a Heart Rate Monitor?
A Heart Rate Monitor (HRM) is a tool that utilizes a sensor to pick up the beating of your heart, and translates that information into a code that a remote sensor can pick up and display as a numeric value. To put that into simpler terms, this is an electronic measurement of how fast your heart is beating, and it's displayed on a readout for you.
Typically, your heart rate is picked up via a chest strap. This is a large elasticized strap that goes around your chest, crossing over your xiphoid bone (that bony prominence at the bottom of the center of your ribcage). In the center of this strap is a transmitter, which picks up your heartbeat and transmits it to the receiver, which is generally a wristwatch but can take other forms (more on that later). The sensor displays the heart beat rate of user during exercise in a numeric form, such as 140 (meaning that the user's heart is beating 140 beats per minute).
Why Should I Use a Heart Rate Monitor?
So, understanding how a heart rate monitor works, the question now becomes what value does this add for me? Considering the price of most heart rate monitors, this is a very valid question. To answer it though, you have to understand a small amount of physiology. I'll try not to bore you to tears.... I said TRY....
Most people know that your heart is a muscle. Like other muscles in your body, as you exercise, this muscle conditions to become stronger and more efficient in its workload. Heartmind.net explains it more clearly than I probably could:
"Heart rate is a quantitative measure of heart's work. At rest, a healthy heart of an average individual beats approximately 70 beats per minute. A conditioned heart beats much less at rest, only 40 to 50 beats per minute or even less. Heart rate variability is a quality measure of heart's work. The lower the resting heart rate the higher the heart rate variability, and thus the better the quality of heart's functions. " (source: http://www.heartmind.net/hpolres.htm)
If you followed that, you'll understand that as you exercise, your heart becomes stronger, so that the same level of exercise is less stressful to your body. As an example, if you do exactly the same level and type of exercise three times a week for three months, you should see a significant decrease in your heartrate from the beginning to the end of that time period. This would indicate that your body does not have to work quite as hard to supply the needed oxygen to your body for this same level of exercise. In other words, your body has conditioned to this level of exercise.
Heart rate is a highly accepted (although not comprehensive) measurement of overall cardiovascular fitness. One of the nice things about heart rate monitors is that they provide immediate feedback on your heart rate, which allows you to 1) track your conditioning over time, and 2) monitor your heart rate so you can stay in your fat-burning zone and out of a high-risk (unsafe) overexertion zone. This lets you adjust your exertion level during exercise and even for future exercise sessions -- if your heart rate is too low, you know that this level of exercise is no longer challenging to you. If it is too high, you know that your body is working at a potentially unsafe level. In either case, you can adjust your workload for future exercise sessions (or even during your current session) accordingly.
There are several "zones" that athletes shoot to exercise in, depending on their goals and their level of conditioning. These are called (depending on the source you use) the fat-burning zone, cardiovascular conditioning zone, threshold zone and unsafe zone. They have different names depending on where you look, but the basic formula is this:
Take the number 220.
Subtract your age. This is your Maximum Heart Rate.
Multiply this times by .55 and .7 for your fat burning zone
or .7 and .8 for your cardiovascular zone. One chart that demonstrates this can be found at:
http://www.bodytrends.com/miscimages/heachrt.jpg
This is a great generalization; however, more trained individuals will want to consider their resting heartrate as well. This is the number of beats per minute that their heart beats when their body is at rest. In addition, serious athletes may also want to know how quickly their hearts recovers to the resting rate (recovery time). More on that below...
Choosing a Heart Rate Monitor
There are literally hundreds of Heart Rate Monitors out there to choose from. Instead of buying a HRM, and later regretting that it has a ton of features that you don't use (or can't understand) -- or even worse, that it doesn't have the one feature that you really, really want, you should truly shop carefully before making your buying decision. Take an extra week - or month - to select a HRM that meets your needs, and those needs that you might reasonably anticipate in the next year or two. A few factors to weigh in your decision include:
• ECG Accurate - Do you want or need a heart rate monitor that is as accurate as an ECG (electrocardiogram)? This generally means that you are getting continuous heart rate readings, not a single point measurement, but requires wearing a chest strap. Allows the user to get readings without stopping exercise (which is needed for some pulse-measurements).
• Target Zone Alarm - An alarm that sounds when you are working in your targeted zone, allowing you to modify your pace (if needed) up or down so you can stay at this level. This is a great feature for rehab patients who need to stay below a certain threshold, as well.
• Multiple Target Zones - Allows you to set up different zones, such as one for fat burning and one for cardiovascular conditioning -- OR -- allows multiple users of one heart rate monitor.
• Multiple User Option - Allows you to enter two or more users' data into the computer, and retain both profiles separately. Great for multiple users but means that you will have to select which user is wearing the watch each time, if you have more than one programmed.
• Ability to Calculate Your Target Zone(s) - Some watches will calculate your target zone(s) for you, others require you to input your personal information each time. Highly useful if you are using a target zone alarm as a workout guide.
• Target Zone Memory - Retains memory of your target zone and exercise at that level, so you can review it later.
• Extended Target Zone Memory - Allows user to look at their exercise history, versus just a single exercise session.
• Recovery Heart Rate - Allows the user to monitor the amount of time it takes their body to get back to their normal state, which is a good measurement of overall conditioning.
• Fitness Test - Actually walks the user through an aerobic test to help them test their fitness level.
• Calorie Calculator -- Calculates the user's calories burned in that exercise session, based on personal information that is input and exercise duration and intensity as measured by heart rate.
• Large Display - Some watches have a lot of information on the face, others limit the information available at one time but give a few pieces of critical information on a larger display. You should choose this carefully as it's a major complaint with some HRM styles, despite having tons of great features.
• Lighted Display - Although you may never workout in the dark, you should consider whether or not you might be exercising in a low-light condition. Also consider whether or not you may wear the watch for normal wear (outside of exercise) where a backlit display may come in handy.
• Water Resistant - I would strongly advise getting a water resistant HRM even if you are never planning on wearing it to swim. This means that it is sealed, and you can expect to get a significant amount of sweat on your HRM and it's nice to know that it's designed to handle that.
• Sealed Transmitter - As with the water resistant title, this indicates that not only the watch but also the transmitter area is sealed. Definitely a plus for anyone who sweats significantly during exercise. Since the transmitter is usually on the chest, which is a heavy sweat area on most people, a Sealed Transmitter is a definite plus. This usually means that you need to have a professional shop change your batteries, though.
• Coded Transmitter - Prevents interference from other HRM's, much like a scrambled phone channel that only comes through to your receiver. This may affect your ability to transmit your data directly to a piece of exercise equipment, if you want to do that.
• User Changeable Batteries - Depending on your use, batteries may need to be changed every 6-12 months or so. Certain features (like the sealed transmitter) mean that you cannot change your own batteries. The tradeoff is additional water resistance.
• Laps - Works as a stopwatch, allowing you to record your data for each lap. Some watches have far higher lap data storage than others (Timex's range from 8 - 100, for example).
• Pedometer - A feature to count your actual steps taken, either during the course of your day or simply during exercise. You will need to tell the watch how large your stride (step) is for this to record well. Data may or may not download via a docking station, depending on the model.
• Audible Pacer - A pacing tone, like a metronome, to help the exerciser maintain a steady pace.
• Computer Interface-ENABLED or INCLUDED -- Allows the user to transfer some or all of the data from the watch to a personal computer. Some monitors have this ability but it's sold separately (therefore the watch is "enabled"), others have it already working and installed ("included").
• Watch Functions - Ability to use the HRM as a watch as well as a Heart Rate Monitor. This is typical of most but still not all HRM's out there. Important if you want to wear the HRM as a watch even when not exercising.
• Clock Alarm - Alarm functions, as on a typical watch, set to time. Great again when using the HRM as a typical watch, and to tell casual exercisers when their thirty minutes (or whatever) is up.
• Calendar - Again only key when wearing the HRM as a watch. Displays the current date as well as time.
• Stop Watch - Ability to time specific events, including laps (as discussed above) but also short or longer durations, race times, etc.
• Monitoring Method - User must choose whether the heart rate is gathered from a chest strap, ear clip, fingertip or just a single pulse point. Differing levels of ease and reliability, especially during active exercise. The chest strap is by far the most common.
• Interval Training - differing exercise sessions per day, allows the user to select from different programs to prevent boredom and repetition each time.
• Exercise Reminder - Audible or visual reminder to exercise, typically popping up 2-3 days after exercise. Not usually needed but good for those trying to stay motivated.
• Rate of Exercise - Allows the user to measure speed, such as on their bike, through the HRM.
• Altitude - Allows the user to measure altitude, again typically only used by serious bikers.
One chart that shows several watches and compares their features can be found at http://www.bodytrends.com/heacomp_all.htm. Bear in mind, though, that this chart shows only a few of the many, many HRM's on the market!
Other Stuff You Have to Consider
Now that you've looked at the features, and realize how confusing it can be to select a product that meets all of your needs without blowing you out of the water (cost and technology wise), here are a few more factors to weigh in your decision:
• Cost - A heart rate monitor can sell from $19 up to $600, depending on the features you want and need. Balance your budget against the features that you want.
• Complexity of Programming - This is a feature that you probably won't find on any of the fancy charts, so plan on testing this yourself or finding someone you trust and using their opinion. Watches can vary from extremely easy to extremely difficult in the level of programming required. Try to find a watch that is ergonomic, with a large easy to read display and easy to follow menus, if possible, with the least amount of steps needed and the easiest to follow directions possible.
• There are a few heart rate monitors now that don't require a chest strap. Most (if not all) of these use the wearer's pulse and transmit that upon request. Picture yourself running on a treadmill - now looking down, pushing a button (or a series of buttons) and watching the faceplate for several seconds to get your heart rate (pulse) readout. It isn't difficult to understand why most users have to stop exercising altogether to get this kindof measurement - and therefore why they don't take multiple measurements this way during a workout. If you're serious about monitoring your heartrate, you pretty much have to buckle down and accept the fact that for now, at least, this means you're going to have to wear a chest strap.
• No single Heart Rate chart reflects all individuals. You may need to work significantly above or below the thresholds listed on the "charts". If you are able to consistently work above these levels you should verify with your doctor that this is safe; however, the odds are that you are on the extreme end of the spectrum. Remember that all charts are for average individuals and that there is a serious range. In the same way, if you feel out of breath, dizzy, nauseous or have other warning signs during exercise, you should pay attention to these signs even if your heartrate is not in the "fat burning zone".
• Your heartrate at a given level of exercise will probably change over time as you condition. You should adjust your exercise regime accordingly, continually challenging yourself without endangering your health.
• Tracking your heartrate over time is a great way to stay motivated. Sometimes it's hard to track your heartrate during exercise, as it may fluctuate fairly significantly depending on the type of exercise you are performing. A written document that you can refer to later will help you track your progress and possibly increase your motivation to continue exercising!
• Cross Training may involve periods of anaerobic exercise. This is when you are working without aerobic metabolism -- examples include weightlifting, baseball, basketball, and almost any type of "burst" training (on again, off again). You need to understand the difference between aerobic and anaerobic exercise, and it's impact on your overall cardiovascular conditioning, when you track your heart rate. More than one individual has been confused by the readouts of a HRM, which may fluctuate greatly if you are cross-training or doing interval training with on/off aerobic cycles.
Some Last Thoughts and Overall Recommendations
Just as a side note, Epinions reviews are useful, but the reader should bear in mind that they are extremely personal. One of the major problems with reading a single Epinions review on a HRM is that Heart Rate Monitors are like major appliances -- you just don't go out and buy a dozen of them. There are a few of us in the fitness industry who may be fortunate enough to be able to try out several; however, bear in mind that most reviews here are based on one individual's experience with one HRM and most people don't have the added advantage of being able to compare it to other HRMs. Just as every person has a different body, each individual has different exercise habits and goals.
Choosing a heart rate monitor is an important step. For me, it was the commitment to a serious exercise regime -- "training" toward a goal, versus just casual exercise. But you don't have to be a serious athlete for a heart rate monitor to be useful; rather, there are dozens of different heart rate monitors available for differing needs. For example, Polar (one of the leading HRM manufacturers) alone makes almost 20 different models! I've personally found Polar to be very well made but a little complicated and somewhat more expensive than other brands for the same features. Again, it comes down to the features you want balanced against your budget!
I certainly hope that this has helped you understand some of the complexity of choosing a heart rate monitor, and that I have given you a little information on which to base your decision. If you choose to invest in a heart rate monitor, I would strongly advise you to buy the highest level HRM that you think you might need -- adding in the features that you know you will use, and also trying to get as many as possible of those that you think you really want as well. You really don't want to drop $120 on a HRM only to discover after two months that it won't tell you your calories burned... or that it won't let you pre-program your target zones... or whatever feature is most important to you.
Remember also that there are almost no stores (online or otherwise) that will offer the full selection of "every heart rate monitor made", so you may have to really shop around to compare features and find the right product for your needs. If you want, feel free to bookmark this review and use it as often as needed to help you remember which features are important to you. I wish you great success in your pursuit of health - I hope that I have helped you take one giant step in that direction!
 |
|
|
|
|
|
|
Epinions.com ID:
WorkingMomof2
|
 - Top 200 |
|
Member: Amy
Location: Southern California
Reviews written: 313
Trusted by: 540 members
About Me:
Every time I close the door on reality it comes in through the windows.
|
|
|
© 1999-2009 Shopping.com, Inc.