As we have seen, the heart rate monitor is not limited to a simple measure of the pulse. It is used to measure the intensity of the instantaneous effort and helps to better manage its training. Common uses include:
- The optimization of training by calibration of the effort and the programming of target areas.
- Optimization of burning the fat in the exercises for weight loss.
- The fitness test, the VO2maxof maximum heart rate, heart rate at rest.
- The management of the effort in a race.
By enabling the structuring and customization of training, the heart rate monitor makes the latter more effective. It contributes to the motivation of the athlete by providing evidence of measure. It is today an indispensable ally of the professional for his sports tracking and is increasingly popular in the amateur.
Test form with a cardio
Some computers offer the possibility to test its shape or even its recovery state by a test from a few minutes to rest. The device is based on instant heart rate, this rate variability at rest and on the features programmed of the person being tested (sex, age, weight, height).
The measurement of the heart rate at rest also gives a good indication of his State to recover from a major effort. It allows to detect a possible over-training (cases where pulse taken up in the morning is more than 10% higher than normal on consecutive days) and to measure the frequency and the intensity of the output accordingly.
Ruffier test can easily follow his State of form from the measurement of the pulse noted during an exercise. Easy to implement, requires no specific material.
Lose fat with a heart rate monitor
When physical effort, we burn fat and carbohydrates. The percentage of fat in this expenditure is essentially depends on the intensity of the effort. More effort is important and more this percentage is small. During intensive efforts, the muscles will consume more carbohydrates than fats. Conversely, when a low-intensity effort, fat consumption will be greater in proportion. See our article How to burn extra fat effectively.
Focus on the consumption of fat, therefore make an effort of intensity sufficiently important to spend calories but not too demanding to make the optimal intake of fats. An effort of intensity between 60 and 70% of the HR Max is perfect. So, a good walk will advantageously replace a run of the same duration. The use of a heart rate monitor which areas targets of effort programming is ideal for this follow-up. Note that recent studies showed the interest of the split for losing even more fat. See our file effectively lose its fat by the split.
How to choose his monitor?
Before you buy a heart rate monitor, choose a quality brand and model, such as Xiaomi smartwatches to meet your needs. There are all kinds, from the simplest to the highly sophisticated who memorize your track data (mileage, speed, altitude, etc.) to restore them in graphic form on your PC. Some templates include a pedometer that allows runners or walkers to measure the distance travelled on foot. Others can be used to swim and are waterproof up to thirty meters underwater.
According to the performed sport, the number of hours by week, the goals you want to achieve, any cardio will meet your needs. No need to acquire the unit more expensive if your goal is to manage your effort or to shed a few pounds.
Also see our file How to choose his cardio watch? and our comparative lap watches.
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