Heart rate ABCs. (basics).(controlling exercise with heart rate monitoring)(Brief Article)

Exercise shouldn't be based on the distance traveled, the amount of time involved or the physical workload; it should be controlled by the degree of physical effort as measured by physiological signs, especially pulse rate. The best way to monitor how fast your heart is beating is a heart rate monitor, which usually consists of a strap worn across the chest that sends an electronic signal to a wristwatch-like device that converts the signal into beats per minute.

These monitors enable you to adhere to an exercise program based on heart rate by giving you immediate, continuous and reliable feedback. You are thus less likely to cross the line between healthy exercise for aerobic fitness (a target heart rate of 50 to 90 percent of maximum; see chart) and risky stressful exercise. You will also know if you're not training hard enough to get the full benefits of your efforts, since your workout will be more effective if you maintain a certain pulse rate within your target heart rate zone.

Training below the minimum intensity level, you'll burn mostly fat and won't see much improvement in aerobic capacity. Above the 90-percent level, you'll build up lactic acid; that level of training will make you more susceptible to injury if you're not a highly-conditioned athlete.

understanding heart rate zones

Whatever your objectives--from prevention of chronic disease or cardiac rehabilitation to weight management or winning athletic competitions--you can achieve them most efficiently by working out within certain ...