Put Your Heart Into Training: Use A Heart Rate Monitor

Main Category: Sports Medicine / Fitness
Also Included In: Obesity / Weight Loss / Fitness;  Cardiovascular / Cardiology
Article Date: 13 Jul 2007 - 1:00 PDT

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Do you know if you are actually burning calories and building muscle during your workout routine or whether you are really just burning time? You'll know if you monitor your heart rate.

"Exercising at the right intensity for the right amount of time is the key to maximizing your workout efforts," according to Virginia Kelly, obstetrician and gynecologist with TRE Medical Ltd. in Downers Grove. This is especially true for women, she said, who are often caught among competing priorities of caring for children, aging parents and career aspirations.

"If you exercise too hard, you may quit due to injury or fatigue before you get the real exercise benefit," Kelly said. "On the other hand, if you work out too leisurely, you won't get the maximum exercise benefit from the time you are investing."

Rate equals intensity

The only accurate measurement of exercise intensity is to measure your heart rate. This is because your heart rate increases as your exertion level increases.

"I use a heart-rate monitor myself, and it has changed the way I exercise," Kelly said. A monitor consists of a transmitter worn around the chest and a watch-like receiver worn on the wrist. "The continuous feedback from the monitor shows me when to increase my efforts and when to take it easier."

Calculating your target zone depends on your fitness level, age and goals. A safe range for most people is to exercise between 60 percent and 80 percent of your maximum heart rate.

Get the timing right

"When starting a program, aim for the lower part of your target heart rate zone during the first few weeks," Kelly said. Over time, gradually build up to the higher part of your target zone.

"Current guidelines suggest 30 to 60 minutes of exercise most days of the week to maintain health," Kelly said. "To lose weight or improve fitness levels, I recommend 60 to 90 minutes of daily exercise and activity."

Being active during the course of each day can also help to keep you fit. "Make activity a family affair," Kelly said. "Include children and family members when taking a walk, working around the house or cleaning up the yard."

Play it safe

Because each person is different, Dr. Kelly recommends professional guidance. "If you are new to exercise or haven't exercised in a long time, contact your physician or health-care professional before starting an exercise routine," Kelly said.

For more information on women's health and exercising, visit the Web site of the American College of Obstetricians and Gynecologists at http://www.acog.org and search "Target Heart Rate."

The Good Samaritan Health and Wellness Center is a 90,000 square foot fitness center with three indoor pools, a track, an extensive fitness floor and weight room, three group exercise studios (including Yoga and Pilates studios) and a basketball court, located in Downers Grove, Illinois. Serving the western suburbs of Chicago, the Wellness Center is the only advisory member of the Medical Fitness Association in DuPage County. As part of Advocate Health Care, Good Samaritan Health and Wellness Center can be reached by visiting http://www.advocatehealth.com/goodsam.

Article written by Diane Ahern, Good Samaritan Health and Wellness Center

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