Aug 15 2006
Oh, My Beating Heart!
I found the magic exercise motivator – and I needed it, because I was starting to slack off in my regimen. The weight loss was stagnant, mainly because I was not exercising as much as I was in earlier months. I could blame it on the heat and the busy summer schedules, but honestly, I just wasn't feeling it, until…
 |
I got a new toy, and it has really revolutionized the way I exercise! This is the Polar F6 Heart Rate Monitor , and I should have picked one up sooner! I love it (and its pink!) |
A friend in my Water Aerobics class had enrolled in another fitness class that required each member to buy a heart rate monitor. She had never used it, and had no desire to even try it. We were talking one day, and I mentioned I was looking at some of the models – so we made a deal. She sold her watch to me for less than half of the price!
This works for me, because I like numbers and quantification. The watch really appeals to my competitive nature (yes, it is true) I can monitor my progress on several different fronts:
TIME
In this particular workout session, I did 1 hour and 34 minutes (and 23 seconds, apparently!) of cardio exercise and weight training – 45 minutes on the stationary bike (hills with steep incline) – 25 minutes on strength and resistance training – and about 25 minutes on the treadmill, walking at a 3.9 mph pace, at a 5.0 incline.
HEART RATE
In order to get a proper readout on the monitor, one wears a strap with electrodes and a transmitter. The transmitter interacts with the watch (the receiver), as well as many of the exercise machines at the gym. The transmitter is also water proof, perfect for swimming laps and for water aerobics class. The maximum heart rate during this exercise session – reached for a very short period of time – was 174. This number is on my high end of the cardio zone, and therefore, not as many fat calories are burnt. You can find your maximum heart rate by subtracting your age from 220. (As seen here).
In my case: (220) – (25) = 195
195 is my maximum heart rate; however, the best rates for weight loss and endurance training are actually only 60-70% of this number.
60% of 195 = 117
70% of 195 = 136
For heart strengthening and better cardiovascular fitness, you take 70-80% of your maximum heart rate.
80% of 195 = 156
Although cardiovascular health is also a goal, I am currently exercising to lose weight and to gain more endurance, so my average rate of 151 was nearly 80% of my maximum heart rate, meaning that I was burning less fat than I would have at a lower heart rate. The exercise was still quite useful in strengthening my heart muscle and my blood circulation, but it was actually not as effective in fat-burning as a low-impact aerobics class or a long walk would have been. It is counter-intuitive, but when one understands this process, it is easier to exercise more effectively.
CALORIES
In my 94-minute session, I burned approximately 1009 calories! This number is more accurate than any of the machine readouts, as they calculate calories burnt on an average scale. (I am not an average girl!) So, a treadmill may tell you that you have expended 50 calories in one mile, but this number is not completely accurate because the treadmill's computer does not know your individual statistics.
- What sex are you?
- How much do you weigh?
- How old are you?
All of these factors play a part in how many calories you actually burn. The calculators in the machines were actually over 150 calories less than my monitor stated – this is because my monitor is set for me: my weight, age, sex, and average heart rates are stored inside, and since it reads directly from my body, it is much more accurate!
The more you weigh, the more calories you burn in an exercise. So, for a smaller female, the same exercises I did may be about 800 calories burnt, etc., and for an average-sized male, the same exercises could burn even more.
ZONE TRAINING
After calculating my zones – light, moderate, and hard exercise depending on heart rate – the monitor can tell me how much time I spend in each category. So, in this same session, I spent 46 minutes in the cardio zone, where my heart rate was between 70 – 80% of my maximum (136 – 155 beats per minute). Approximately 30 minutes were in the light zone – where the most fat-burning happens – this includes my warm-up, and my weight training time. The remaining 18 or 19 minutes was above my target zone meaning it was > 156 bpm (my 80% of maximum). This is evidenced by the readout that stated my maximum heart rate for the session was 174 beats per minute.
You can calculate your own zones by using this algorithm found on the Polar website. (Target Zone Exercise)
I hope this does not sound like one big commercial; I am simply sharing what has worked for me! When I got my heart rate monitor last week, I was more motivated to use it, meaning I was more motivated to exercise! I even wore it while cleaning this past weekend, and I was surprised to see that vacuuming the entire house burnt 153 calories (60% of them were fat calories, because I was at a lower heart rate) It works well for me and for the type of person I am – I like to see results, and I like to have my work quantified. I lost 2 more pounds because of my new-found motivational monitor!
Some interesting articles that I came across regarding heart rate monitors:
-
Do You Need a Heart Rate Monitor? (About.com)
-
Heart Rate Monitor Success Stories (Polar USA, HRM manufacturer)
-
Heart Rate Training Terminology (InternetFitness.com)
More information about my weight loss journey on my page, Weigh Down. Check it out!
You don’t sound like a commercial at all. I think it’s really interesting stuff. I’ve just been going by what the treadmill at the gym tells me.
Good find on the heart rate monitor! It really makes you focus on how you’re working out and how you feel. I always forget that long workouts at a lower bpm are actually more beneficial for fat-burning and weight loss. This little device is a good reminder! Great job – keep up the great work!
When I was working on my Bachelor degree, I had to take a physical education class to fill a requirement. We used the same monitors (though not in the cute pink color) that you used, and I also found the information helpful. I also like to challenge myself/complete with myself, and I definitely worked harder when I work the monitor. I think I am going to have to look for one of these.
Thanks so much for this post. I never really understood the importance of heart rate to fitness and weight loss, but now I do!
How cool! I’ve always wondered how effective those meters are on the machines themselves and apparently they’re not! Love the pink, everything is so pink right now! It makes me happy
Very very cool! I didn’t know that it was better to be at a lower heart rate. Good info! I’ll be needing to burn some fat in a few months!
I love finding out all the deets and knowing exactly what my hr is while Im working out. If Im on a machine that won’t recognize my chest strap I run around to find another one that will.
Keep up the great job! You’re such an inspiration
Thanks so much for the heart rate info. I always wondered about the accuracy of machines at the gym so I was thinking of getting some kind of monitor but found it all very confusing. Thanks for clearing it up for me!
Oh, and congrats on your most recent loss!
Good for you, finding that added motivation
What a great find! Thank you for this…great information! I’ve been wanting and wanting a heart rate monitor. Perhaps with this and a bit more research, I can talk Mr Wonderful into a little splurge!
You GO GIRL!!!!!!! I am so so proud of you. Keep up the FAB job!
You and your cool new toy! I think when you get to goal you should think about being a trainer!
Great information Lolly, thanks!
Congratulations on your weight loss so far. I am also trying to lose weight and am on a sensible eating and exercise regime too which is great. I will have to look at those heart monitors as they look like a great idea.
that’s a fancy monitor. i have an older non-pink monitor and it definitely motivated me. mine didn’t tell me how many calories i burned though. maybe i need to find mine.
oh by the way, i once worked with a personal trainer who said that although working out at a lower intensity is good for fat burning, going at a higher intensity isn’t won’t slow your weight loss or hurt you. you’re still burning calories and usually more in less time.
This was a really helpful post. I didn’t know that different heart rates helped different kinds of fitness. I don’t enjoy exercising, so I don’t put much time into it. Too bad knitting isn’t aerobic, because I seem to find plenty of time for that!
Great find! I think it’s great you’re getting into shape. I was basically forced into re-thinking my health when I was told I was pre-diabetic. I’ve never been overweight and I’m only nearly 32, but apparently something was going on in my body. I’m now eating better and exercising regularly. I write down everything I eat so I can keep make sure I get enough protein and good carbs. I’ve lost 10 pounds and feel better than I ever have!
Health and exercise magazines really help me stay focused. I subscribe to a couple and sometimes it’s a really nice boost to the regimen to get one when you’re on a down swing on your exercise.
That was very interesting! I am going to check it out. I was reading about this in the book Ultrametabolism and think I am going to try excercising with heart rate in mind.
Very cool. I have only heard good things about those watches. You’ve piqued my interest…
I was fascinated to read about the heart monitor. I don’t think you sound like an ad at all, just a very satisfied consumer who is getting a lot of good information from the product. You’re spurring me on to look at this, becuase that is one thing that always gets me about using the machines is that it’s not based on my actual size/weight to know how many calories I’m really burning and I do like to have that type of information to keep me motivated.
I miss my heart rate monitor. It was stolen at the gym a few years back. I am the same way. Seeing my progress and numbers helps me know exactly what I accomplished and helps keep me on track. I like the pink color! They didn’t have pink ones when I was in the market for one. I may have to check them out again…
Great job on the weight loss and exercise!
The distinction between fat burning and cardio training aerobics is something of a myth. It is true that you burn a higher ratio of fat in the fat burning zone–but you burn at least the same amount of fat plus carbs in the higher intensity. The ratio is therefore lower–but that does not matter for weight loss. Carb calories are just on their way to becoming fat if they are not used during your day–just as fat calories when not used for energy become fat.
So if you are enjoying the higher intensity exercise–it is great to keep at it. You will burn more calories and get a higher metabolism boost–meaning you will continue to burn more calories all day.
I think the big point here is that for people who DON’T like the higher intensity exercise (like me!), the lower intensity is NOT just a waste of time. Even minor exercise is great for you and great for weight loss. But the higher ratio of fat burning does not mean a higher total of higher fat burning–much less a higher total of calories burned. If you are happy with the high intensity and can keep it up, high intensity will lead to faster weight loss. (If you quit in aggrevation when you are in the high intensity zone and stop exercising completely, the lower rate will lead to more weight loss and better heart health!)
Love, Hannah
who absolutely hates all exercise other than knitting, typing, and water aerobics
I am not a gadget girl at all, but that is one cool gadget! I’ll have to look into that if I ever decide to get off my lazy ass and lose some weight.
I have friends who use heart rate monitors, but never have I been given the full explaination of their purpose. You have inspired me! I definitely want to get one someday soon. But they’re expensive (if you buy them new), right?
Sounds good- might get me out of my current slacker phase too.
my next big purchase will be a treadmill – this is a good handy thing to have.
keep working hard!
Whoa, all of that info in that tiny little machine. Very, very cool indeed. I think any additional tools and information that can help you in your process are great, so this is indeed a great addition!
That is one cool gadget!! I bought a stepometer (I think that’s what it’s called) and I was amazed to see that from the moment I get ready in the morning until I return home after a full day’s work, I walk about 3 miles!!!!
Wow-you are such an inspiration!! That is the coolest thing I have ever seen, and I love that kind of stuff. I am such a dork when I am on the treadmill because I always have to end on an even number, no matter how tired I am. Glad you found something to give you that extra “oomph” we all need sometimes.
You look beautiful too, and so healthy! When I went to your “weigh down” page I gasped at the picture-what a change-can you believe it?!? My hat is off to you, lady. What you are doing isn’t easy, but I have a feeling whatever you put your mind to you can accomplish. Thanks for sharing all your progress, as well as everything else.
What else can I say-I am so proud of you!!
xo,
-T
The testamonial sounds like a real-life experience to me! However, maybe the Polar people should be sending you a check, because I think I may just venture out and purchase myself one of those- based on all your research! I need a fitness incentive! Plus, it’s PINK and cute!
Also, congratulations on all your weight loss and healthy lifestyle choices! I love getting such healthy inspiration here! And keep it up! You look great!
You are doing GREAT, Lolly! CONGRATULATIONS!
I think I have found some of the pounds that you lost… LOL
But you might have inspired me here!
Good luck!
Isabelle aka Tricotine
Wow! Thsi is a great post–very helpful. It is inspiring me to take a look at it. I’ve been so impressed with the amount of exercise you do. I just started doing weight training and spin classes at 6:00AM in the morning. I hope that will help me with myown weight loss goals.
my pseudo-boy bought me a little heart rate monitor awhile back, though i don’t think it’s as sophisticated as your lovely polar model. (and, being the slacker i can be … i’m not really sure where it is right now.)
i should probably find it and read up on its features.
you are such a plethora of knowledge!
I always wondered how those heart monitors can help! Great info.
What a way-cool watch, Lolly! Maybe that would help me get my act together. But what is most amazing is that YOU’RE ONLY 25!!! Arrrrgh! I feel so old!
And you know I just finished a huge work project up in Columbia and just NOW read in your blog’s sidebar about the Columbia knitting groups. Another Arrrrgh! I did go to All About Yarn last week AND this week, though, so at least I got a yarn fix while up there.
Hey, if you ever come thru Richmond, you must let us Richmond knit-bloggers know so that we can meet you at one of the shops.
That was some informational post. I am an avid exerciser, sometimes a little compulsive about it, but love it nonetheless. I have been considering getting a heart rate monitor and I think you may have pushed me over the edge. Its interesting to consider how much our bodies are like machines, and the processes that go on under our skin that make us work. Congratulations on taking your goals so seriously, and for working so hard to achieve them. Your motivation is a real inspiration.
Wow – that was a great read! I never knew that having a higher heartrate actually burned less fat than a lower one – very cool! It will also motivate me to get out there and go for a walk!
wow! thanks for the information! what a neat gadget… if thats not a motivating tool, i don’t know what is!and i love that its pink
I’ve been trying to pick out a heart rate monitor for a while… I’ve been unsure if the chest strap on that one will fit on me or not, which is why I haven’t picked it up yet!
Some of the machines in the gyms do ask for age / sex / weight though typically you have to go into one of their programs for that. They tend to be fairly accurate (or at least as accurate as the heart rate monitor).
I’ve heard both sides of the heartrate story… I don’t know which is really true! I prefer high-intensity exercise (I feel like I’m doing more?), so I try to alternate.
You really are an inspiration (I just finished my workout myself!), and I enjoy reading your posts (knitting related and not)!
Interesting! Hmm. Would it help me, or just be another gadget I don’t use…
[...] Similarly, after I purchased my heart rate monitor, I was able to measure other things, like the amount of calories burned in a workout session, or approximately how many of these calories were from fat. It is a fascinating tool, and a real motivator for me. (I blogged about it here) The monitor itself plots your progress in a graph format on the watch display, and you can save your numbers to a computer program, if you have the proper equipment to link it to your computer. [...]
I love my Polar F6. Had I known it was such a useful tool, and not just measuring heart rate, I would have bought one long ago! Best of luck to you on your weight loss journey! I’d also like to invite you to check out http://www.sparkpeople.com it is a great site with loads of info.
[...] or about 70% of my maximum heart rate. (For more details on heart rate training, see my post “Oh, My Beating Heart!”, with information on the kind of heart rate monitor that I [...]
would love to double check with you about the heart monitor on my treadmill….i am a woman of 53 yrs. old and i run for 40 min…..what # should the heart monitor read for a nice fitness pace? I seem to run about a 10 1/2 min. mile.
thanks!! p.s. yesterday the heart monitor was between 155-170 but mostly around 162…is that too high???
thanks!