A heart rate monitor (HRM), is a device that measures your heart rate continuously. There are two types of heart rate monitors: wrist-worn and chest strap. They sense each heartbeat and send it to a receiver, such as a watch or fitness wearable. The number of beats per hour is the data displayed.
Find out more about heart rate monitors, their benefits, and how they can be used for fitness.
Benefits of heart rate monitors
The personal heart rate monitors can measure your exercise intensity and let you know if you’re putting in the effort. The heart rate monitors that have electrodes monitor your heart rate continuously, as opposed to an on-demand pulse monitor which shows only a single value. This eliminates the need to stop and take your pulse.
Many modern heart rate monitors can be integrated into smartwatches or wornables like a ring or necklace, earbuds, shoe or other clothing item. They are accurate and reliable. Especially during moderate intensity activity. During intense exercise, wrist-worn monitors are less accurate than chest strap monitors.
Many heart rate monitors have indicators that show whether you are exercising within your target heart rate zone. They also give visual or audible alerts when you are in the zone.
These alerts can either be embedded into your device or displayed in an app on a mobile phone. This allows you adjust your workout to keep your heart rate at the target level by changing your resistance, speed, or incline.
Many heart rate monitors can save and display your workout heart rates along with speed, elevation, time, and other information. At the end of training, you may see the time spent in each zone. Simpler heart rate monitors might only display the average heart rate during the session.
How heart rate monitors work
The heart rate monitors worn on the chest straps use electrode sensors. They are as accurate as electrocardiograms (EKG). They are distinguished from other wearable heart rate sensors that can be found in smartwatches and activity monitors.
Monitors of heart rate using chest-straps
An electrode sensor is placed on the chest strap of a heart rate monitor that detects the heart’s electrical activity. You can make the chest strap from plastic, elastic, and fabric. The sensors can be embedded in the strap, or attached to the skin.
Many cardio machines have heart rate monitoring integrated into the handle. The machine can adjust the intensity of your workout based on your heart rate.
Wearables and wrist-worn heart rate monitors
Smartwatches and wristbands are also options for wearable heart rate monitors. Photoplethysmography is the technology used to detect these changes. The PPG technology is affordable and uses a light source for detecting changes in blood volume near the skin’s surface. The more precise the result, the better the fit.
Another technology uses carbon nanotube yarns (CNTT), which are embedded into clothing such as vests and t-shirts to measure heart beat. The CNTT material can be washed and stretches with clothing.
It may be a good idea to test your heart rate using an electrode strap heart rate monitor. Then, compare the results to your wearable device.
How to use a heart rate monitor
A heart rate monitor can be helpful if you are training for a goal-based event, such as attempting to finish a marathon in a certain time.
A monitor can be integrated into your training runs to help you determine when your target heart rate zone is. This will allow you to adjust your speed or pace depending on the type of run.
A heart rate monitor, in other words can tell you if you are training too hard or not enough for your goal. This information can be used to adjust your training as needed. This information will allow you to determine your ideal heart rate zone as well as the various training zones.
Add your age to 220 to determine your maximum heart rate. If you’re 40 years old, your maximum heart rate (MHR) is 180 (= 180). You can then choose to train in specific zones for your heart rate.
Target Heart Rate Zones
* Light exercise: 57%-63% of MHR
* Moderate exercise: 64%-76% of MHR
* Vigorous exercise: 77% – 95% MHR
When choosing a heart monitor, make sure it has the display that you are most comfortable using and can understand. Some models have pre-programmed zones that are based on your age. Others allow you to customize your zones.
When should you call a healthcare provider?
Important to remember that most heart rate monitors don’t detect heart problems or heart attacks. You should seek immediate medical attention if you experience an increased heart rate, chest pain, dizziness or shortness in breath.
A word from Verywell
A heart rate monitor can help you track your heart rate during a workout. It’s only one way to gauge the success of your workout.
To track your intensity, you can use the rate of perceived exertion without the need to have a monitor. Remember to listen to your body while you exercise. To lower your heart rate, take breaks and reduce intensity.
