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Heart Rate

Main Reason Why Runners Should Use A Heart Rate Monitor

Getting On The Right Track

This is the first and most basic reason why you should use a heart rate monitor while running. If you are new to running, you will realize that it is easy to start running but it is more difficult to keep the enthusiasm. One reason is because you might have not been varying your running routine enough. The other reason is because you have been too overzealous in your routine and you may have tire yourself out, thinking that you are just not cut out for running. A heart rate monitor takes you off that problem almost completely.

Basically, a heart rate monitor helps tune your training according to your heart rate.  In the early stages, a heart rate monitor keeps you working at a manageable rate that is not too strenuous for your body. Beginners should also set a target heart rate zone of about 65-75% and maintain it for most of their workouts.

A good way to start running is to run up till the upper limit of the target range and once you've achieved that slow down to your lower limit and repeat the cycle again and again. Maintain this for a few weeks before moving on to a higher heart rate limit.  Over time, you will achieve your running goals faster than those who haven't used a heart rate monitor.

First of all you must have a good understanding of your heart rate.

Understanding Your Heart Rate

Heart rates are measured in beats per minute (bpm). Your resting heart rate indicates your basic fitness level and is defined by the number of times your heart beats per minute while your body is at rest. The more well conditioned your body, the less effort and fewer beats per minute it takes your heart to pump blood to your body at rest. Do not be alarmed if your heart rate varies with another person as a lot of it depends on how fit you are, the level of activity you are engaging in, gender and age.

Your Maximum Heart Rate

There is a lot of debate about which formula to use but for simplicity sake I suggest you stick to the more well known formula to calculate your heart rate.

Maximum Heart Rate (MHR) = 220- (Age), this formula has an error rate of +/- 12bpm

Your Heart Zones

• 50-60% of HR:  Moderate Activity
• 60-70% of HR: Weight Management / Temperate Zone
• 70-80% of HR: Aerobic Zone
• 80-90% of HR: Anaerobic Threshold Zone
• 90-100% of HR: Redline Zone

Finally, there are many more reasons to consider getting a heart rate monitor but this is by far one of the most important reasons to consider.

 

About the Author

The write owns a heart rate monitor site to help you get started on your running routines and to also help you choose the best heart rate monitor for your buck.

What are the heart rate and blood pressure guidelines for normalcy?

I recently had a bp of 220/119 with a heart rate of 136. The ER seemed concerned but did not do anything much. I am waiting for a Dr. appt with my GP.

What is your b/p normally? Did you ever find out the cause of your high b/p? What did the ER do for your b/p? Did a ER doctor give you any kind of prescription? Does your family have a history of hypertension? Have you ever had a abnormal high b/p?

There are different kinds of risk factors that cause a rise in b/p, such as stress, weight, diet, kidney problems, and the list could go on and on, but being there is not very much information provided its hard to assess.

Keep in mind everyone's body is different, including what some people consider the 'norm' b/p. The 120/80 is a just a average b/p reading, doesn't mean its normal for you. However the concern with rising b/p is it puts you @ risk for strokes, heart attack, kidney problems, because high blood pressure, puts pressure on all your vital organs (heart, liver, brain, and especially the kidneys) and causes damage to them.

I want to give you an example of how b/p works, using the b/p you had in the ER which was 220/119. The 220 represents the systolic pressure, and the bottom number represents the diastolic pressure. The systolic pressure of 220 is the amount of force (pressure) you are pushing against your arteries, and to your organs (the heart, kidneys, etc). The diastolic pressure of 119 tells the LEAST amount of pressure that was on your arteries when your heart was relaxing. Think of this as a pump when you squeeze something, then let go release pressure, and then squeeze again.

Basically there was little time for your heart to relax in between pumping blood, because of the abnormally high b/p. That may explain why your heart rate was accelerated, but there can also be other factors that can cause that to occur.

I assume that ER at least got that under control, before you were released and sent back home. I would hope so.

B/P is considered high when b/p reaches 140/90, then you are considered hypertensive (high) and anything below 90/60 is considered hypotensive (low). So if you are looking for something in the 'norm' anything between those ranges would be considered that, but keep in mind everyone is different, and you should ask the doctor what is right for you.

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