How to monitor exercise heart rate

During exercise, our heart rate increases as the exercise intensity increases, we could measure our heart rate in order to monitor our exercise intensity. In the beginning of an exercise bout, however, the heart rate increases quickly in a short time, it would be best for us to continue exercise until the heart rate has reached a steady state before we measure it, for that's when it truly reflects our exercise heart rate.

Intensity (how strenuously a person exercises)

Target Heart Rate (THR) for estimating intensity for aerobic exercise:

THR = Intensity (%) x Maximum Heart Rate (HRmax),

where HRmax = 220 - Age

** Recommended training intensity for aerobic fitness is 60% - 90%.**

e.g. The target training heart rates for a 20-year-old are:
At 60%: THR = 60% x HRmax = 0.6 x (220-20) = 120 bpm (beats per minute)
At 90%, substitute 0.9 for 0.6 in the above calculation, = 180 bpm.

Therefore, the target training heart rate for the 20-year-old should fall between 120 - 180 bpm.

Heart rate can be measured through the following means:

• Electronic Heart Rate Monitors

  Commonly sold on the market. All you need is to wear a belt across your chest, and a corresponding watch to receive the electronic signals from the belt and display the information.

• Manually Checking Pulse

  By putting your index and middle fingers together, apply slight but firm pressure on the carotid artery at the side of your throat, or alternatively apply the pressure at the ulnar side of your wrist to feel a pulse. Keep counting for 10 sec., 15 sec., or 30 sec. and calculate the one-minute count.

Different Modes of Cardiovascular Training

Aerobic Exercise: Any activity that involves large muscle groups, which can be maintained continuously, and is rhythmical and aerobic in nature, e.g. walking, hiking, running/jogging, cycling, cross-country skiing, dancing, rope-skipping, rowing, swimming, skating, roller-blading, and various endurance game activities. But if you are using ball games as the training mode, you must make sure that the rest time, or small breaks between points are not so long that your heart rate falls below your training heart rate zone.

Circuit training: A sequence of 8 - 12 training stations which may include weight training, calisthenics exercises (e.g. push-ups, sit-ups), and/or aerobic exercise (e.g. rope-skipping, machine-rowing). may also be used to elicit improvements in cardiovascular endurance. Since there are no breaks between exercise stations in this form of training, the cardiovascular system would come into play.