Would you like the perfect workout? --- heart rate monitors

[Tom]

Heh this is really going to sound like some high pressure sales pitch but I have been convinced that this is the key to working out. OK so let me start my shpeel with a set of questions that probably sounds like a 1950s vacuum cleaner salesman:

1) Would you like to know that you the exercise you are doing is optimally burning fat from your body?
2) would you like to work out less rigorously and actually get a better workout?
3) Would you like to work out safer?
4) Would you like to work out longer and feel less drained afterwards?
5) Would you like to work out at the pace that is right for your body?
6) Would you like your workout to automatically be set for your weight and age?
7) Would you like your exercise routine to automatically pace itself with your level of fitness and your new weight?
8 ) Would you like to have advance warning of being overworked out or over heated?

OK ... interested ... well buy my super duper blender / vacuum cleaner ...

Heh but really I have found a remarkable device ( don't worry it is relatively cheap ) that can be used with your favorite workout to do all of the above.

This device is called a heart rate monitor. In short it measures your heart rate. There are different devices that have different functions but the base feature is to measure your heart rate.

So the deal is this. Slow down your exercise program. Yep you are reading this right I was sceptical at first also but now I am totally sold on this idea. I was jogging and doing 5k races. I would go all out and be burnt out after the first mile. I would have times like 7:30 , 10, 10:30
for each mile of my 5k race. I bought this heart rate monitor ( polar A3 ) and I started working out with it. At first it was interesting just to see what my heart rate was at. Then I ran a race and used it to pace myself. But then during some conversations with a tri-athlete, I was reading the numbers wrong. I was getting my heart rate up to 160 + and keeping it there for up to 4 miles and even going closer to my max heart rate at the end of my workout( my max is 184 bpm ). He said that was way too high. I needed to work out at 144 bpms. The reason for this is that at 160 bpms I am in a Anaerobic zone. In this zone my body is burning up carbohydrates and using them at fuel. At 144 I would be in an aerobic zone which means that my body uses its own fat as energy. This is the optimal zone for your body to be in to lose weight. In addition working out in this zone will provide a much greater return from your workout than at the higher heart rates. There are many books on this and many of the worlds great altheletes use this method to work out.

So I went out and figured I would try it out. So I set my heart rate monitor to alert me when my heart rate got below 140 or above 144. Geeze I couldn't slow down enough. I wanted to go out and run but I was now at a slow jog. I was convinced that this couldn't work. How could I get a good workout from going this slow. But I was convinced to keep with it. I started jogging at this heart rate and found out many things about my body. Firstly I could jog at this rate forever ( or it seems ). Today for example I went out and jogged 11 miles at 144 bpms.

Secondly my body seemed to enjoy the workout. Usually I was all beat up after even a 4 mile race. I felt like I was ready to quit.

Thirdly I feel safer. Even when I run in heat my heart lets me know the pace that it can run at. I do not unnecessarily stress out my heart.

On top of all this I have shown great gains in speed, distance and weight loss. I am totally sold on using a heart rate monitor for working out.

And this is in just a few weeks of using it. It is the greatest thing ever. I will keep you posted on my advancements. My next goal is to run a marathon.

Now a few more things. Using a heart rate monitor builds in many things. It builds in your weight. So as you lose weight you will automatically change your exercise program to adapt to your new weight. The way this works is that say at 300 lbs you can walk 2 miles in 40 minutes at 140 bpms as you lose weight and get in better shape you keep your heart rate at 140 bpms but you will find that you will be walking or jogging the same 2 miles at a much faster pace and much shorter time. In fact in the same time you may find that you can do three miles. Or that you can jog the 2 miles. Your heart will let you know what it can do and what it feels comfortable doing.

The best part is that you don't need to go out there and kill yourself and over train ... at 80 % of your max heart rate you will barely be out of breath when you work out. Again regardless of your weight or how in-shape / out of shape you are.

The other good thing about this devise is that you can use it with your favorite exercise routine. Do you like to walk? bike? swim ( yes they are waterproof ) ? dance? rock climb? whatever ... just put it on and it does the rest. It will beep when you are either too high or too low and then you just speed up or slow down what you are doing.

Basically the heart rate monitor comes with two pieces. 1 piece you wear around your ribcage under your chest. The other piece is a watch. These two pieces are not connected. The watch shows you your heart rate and beeps and all of that the other stuff the other piece is just what reads the heart rate and sends a signal to the watch.


There are quite a few different models. From what I heard polar is the best. That is what I got. I was also told to at least get a stop watch on the heart rate monitor because you will probably want one anyway.
So I chose the A3. I think if you wanted to save a few $$$ you could go with the F1 which is the base model this just has the heart rate monitor and time I think.

For you tech addicts some of the higher models offer fascinating features like GPM where it will track how far you ran or biked and at what speed and heart rate you did them at and save these stats to your computer.



Here is what I found on amazon. I provided the links. If you buy one it would be appreciated if you could buy it through one of these links since the board would get like 2.5 - 5% of the purchase. I also included books about how to train with a heart rate monitor at the bottom.

I would love to hear of other peoples experiences with the heart rate monitor so please keep me posted of your successes or failures with the hrm and your workout. I do however highly recommend that you all give it a try ( always check with your doctor before starting a new exercise regimen ). It was / is a wonderful experience for me.




Polar F1 Heart Rate Monitor $47.99 ( at time of this article )



Polar A5 Heart Rate Monitor $89.95



Polar A3 Heart Rate Monitor $71.99



Polar S610i Heart Rate Monitor $233.95



Polar S810i Heart Rate Monitor $339.99



Acumen Eon Basix HRM ES (Women) {Free Ground Shipping to Continental US} $53.99


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[2big4mysize]

WOW Tom you have some great cardio vascular fitness there. 11 miles at 80% and hardly out of breath!!!!Sign you up for a marathon!
If you are new to working out check with your doctor first before you go for the upper limit for your heart rate as your target. you will need to work your way in to shape before you are ready for our super duper Tom's pace. Wish I'd had these links when I got mine I have a bandless one cause when I started my chest was too big for the band to fit comfortably. they have come a long way, infared computer downloading for tracking cool!

I use my heart monitor while walking on my treadmill for my HIIT fat burning alternating between the upper and lower limit for best fat burning workout. there should be some links for HIIT on the exercise board if anybody wants to see the studies.I know FredT was running quarter miles for his this fall.


80% is the upper limit for cardiac and aerobic exercising. You can get just fat burning but no cardiac conditioning at a much lower level 60%. As Tom pointed out if you are pushing your body too far it is anerobic burn and for low carbers that sugar fuel comes from :yikes your muscle tissues being burned for fuel! Now you know why Dr Atkins in your DANDR said exercise is a part of his plan (chapter 15) and told you to do both resistance and aerobic (chapter 20)

[Tom]

I was at a slow jog by the time I finished the 11 miles.

But all in all I felt great. Will do another 6 today at 144 bpm.

I am totally sold on this idea and I think it is even better for people that are overweight because it is a safer way to work out.


OK I will use this post as my heart rate monitor log

7/10/04 11 miles 144bpm 2 hours 10 minutes
7/11/04 7 miles 144 bpm 1 hour 23 minutes
7/14/04 3 miles 160-170 bpm 26 minutes Note -- it started pouring by the time I got to the park. I just ran at race pace in sneakers that were filled with water. Also worried about getting struck by lightning :yikes
7/16/04 6 miles 57 minutes did not use heart rate monitor but ran at my coworkers 80% pace
7/17/04 2.5 miles 144 bpm did not time it.
7/18/04 2.5 miles 144 bpm did not time it.
7/19/04 6 miles 144 bpm 65 minutes
7/21/04 6 miles 158 bpm 60 minutes ( very hot run 80 degrees + )
7/24/04 13 miles 138-144 bpm 2 hours and 44 minutes this is my record distance
7/25/04 5 miles 138-144 bpm 57 minutes ... was really sore running this
7/28/04 5k ( 3.1 miles ) RACE 170 - 185 bpm 27 minutes ... this was a race and my heart rate was high for the entire race. I looked down at one part at the end and my heart rate was 190 ... I thought my max heart rate was 184 well learned something new. I didnt get a good nights sleep the night before and had a hard day at work so i think I could have had a better time but not disapointed.
7/29/04 2.5 miles 150-155 bpm Did not time it
7/30/04 6 miles 150 - 160 bpm 62 minutes
7/31/04 4 miles 140 - 152 bpm did not time it
8/2/04 5 miles no heart rate monitor 52 minutes - jungle run ... tough tough tough. Lots of hills
8/3/04 4 miles 140 - 152 bpm 42 minutes. beach course.
8/6/04 6.5 miles no hrm 60 minutes ... felt great ... it was cool out ... didnt feel very tired and didnt sweat too much.
8/7/04 9 miles 142-152 bpm 90 minutes felt great also another cool day
8/11/04 6.5 miles 142-152 72 minutes
8/13/04 7.5 miles 142-152 84 minutes
8/16/04 7.5 miles 142-160 78 minutes
8/20/04 11 miles 142-170 137 minutes
8/22/04 2.5 miles no HRM 21 minutes
8/23/04 7.5 miles 142-152 82 minutes
8/25/04 7.5 miles 142-160 80 minutes
8/27/04 7.5 miles 150-160 77 minutes
8/30/04 7.5 miles 144-150 92 minutes VERY HOT AND HUMID

[2big4mysize]

that maximum heart rate info was a made up number 2 docs created in the 70s based on 10 studies they plotted the heart rates by age and come up wwith there equation and ever since then this 220- age has been said to by the maximum heart rate even though folks in those studies had varied heart rates and there was no accounting for training. Your heart will go much higher when you are frightened. And in your case when you are racing.
As long as you felt healthy during and after the run you are fine.


Congrats on the big improvement in your time 9 min miles there woo hoo

[Tom]

I think my max is 191 that is what I am going with

I upped my heart rate monitor to warn when outside of the 140 - 152 range

[Jasonsmommy2003]

HI :wave

Just thought I would stick my head in here to say I agree heart rate monitors add to your workout. Now I know to try and keep my heart rate between 135-145 as what my physical fitness consultant at my gym says will make sure I get a great workout. I had no idea I was doing so badly until I saw what my heart rate was when I was walking on the treadmill. Now that I have picked up the pace on the treadmill to get to my target HR, I feel more of a burn! I have the Polar F1, and its a basic model with nothing fancy, just a timer and memory. I love it. :joy

[mattkins]

Originally Posted by 2big4mysize

As Tom pointed out if you are pushing your body too far it is anerobic burn and for low carbers that sugar fuel comes from :yikes your muscle tissues being burned for fuel!

Sadly, I can attest to this. I had been dropping fat and very, very little muscle. I have a very accurate body fat scale so I know what I'm loosing. Anyway I bought a bicycle and got over-zealous. 15 miles to work and back, so 30 miles a day, an hour each way. That's not bad; that's good. But I'd get on the thing and really, really push myself. And then someone would pass me and I'd get all competetive and feel like I had to chase them. No heart-rate monitor so I don't know what it was at, but I was basically going as hard as I possibly could. Anyway in 2 weeks I lost 3 pounds of muscle! :-( My body was breaking down my own muscle tissue for fuel. Tom and 2big4mysize are absolutely right. Do NOT go too hard when doing cardio. Slow and steady wins the race!

[2big4mysize]

Mattkins Your lean tissue loss from your biking experience if it was a protein loss it came from your organs too as when you run out of fuels you burn organ protein before muscle proteins. You can avoid that by eating more proteins as part of your Atkins WOE

[Tom]

sorry but I got lazy with my running log. I am still running and love using the heart rate monitor for this.

[Stevenet]

Greetings,

I've been on Atkins since Jan 9 2004, have lost 44 lbs but have been stalled for about the last 3 to 4 months now.
I lost the weight without exercise, and was very happy to stay at this weight 220 for the last 3 months. Now I'm retired and have decided to exercise some, so I am taking up walking.
Strange, I've been walking 4 to 5 miles every day for 2 weeks now and have lost nothing-zip-nada. This is street walking (hills included).
Tennessee has hills lol.
Can it be that I'm going over the heart rate stuff you guys have been talking about? The polar device sounds very interesting.
I have always had large muscular legs, and have a great tendency to push hard when I walk almost a forced march so to speak.

You guys have done absoutely great according to your info and pictures so I'm very interested to hear what you have to say!
You must be doing it right for sure!

Oh, I'm 50 Male 5' 10" 220(now)

Steve