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Mar 31 2009

How to monitor your heart rate

Posted by Zuzana - BodyRock.Tv | In Fitness Tips

The RPE scale is a great method that you can use to monitor your heart rate without any equipment. This method is based on your intuitive feelings on how hard you are exercising and can be very accurate if it’s used correctly. There are several versions of this rating system and I am using the modified version of the Borg scale. For anyone who want’s to build a good base level of fitness and cardiovascular strength is recommended to workout at 55% to 85% (from level 5 to level 9) of the persons MHR .

Moderate activity                     Fast walking                   level 5        below 60% of MHR

Somewhat hard activity          Jogging                           level 6        60% of MHR

Hard activity                              Running,                         level 7        65 – 75% of MHR
breathing harder

Very hard activity                    Running, it is hard to     level 8        80% of MHR
have a conversation

Very very hard activity           Fast running, short         level 9        85% of MHR
brief answers

Maximum effort                       Unable to speak             level 10     Near or at your MHR

MHR = Maximum Heart Rate

Best,

Zuzana.

  • Natram

    verry good thank you :)

  • Natram

    I should get a heart rate monitor and wear it for any intensive workout right?!

  • http://bodyrock.tv/2009/03/31/steady-pace-cardio-for-weight-loss/ free fitness, and exercise videos, workouts and training tips plus diet advice » Blog Archive » Steady pace Cardio for weight loss

    [...] Check out how to monitor your heart rate. [...]

  • http://www.bodyrock.tv Tanya

    Hi Zuzana,

    i support natram question about heart monitor..Would it be easier to see exactly whats your heart rate..
    And another question how to find out whats your heart rate zone,what is 75% and what pulse shoud it be?

    Many thanks

    P.S.sorry about my english..

  • blubb

    >Would it be easier to see exactly whats your heart rate

    yes a lot

    >And another question how to find out whats your heart rate zone,what is 75% and what pulse shoud it be?

    to measure your maximum heart rate:
    - get a heart rate monitor
    - warm up
    - run as hard as you can until your heart rate stops increasing
    and this is the most important bit:
    - dont use the method i just described (without trained medical professionals to monitor you… or a lot of confidence in knowing your own body and possibly a death wish) and go with:
    mhr = 220 – age
    instead

  • Kristian

    Zuzana,
    Could you possibly post some different stretches or something that would help get someone more limber?

    Thanks so much! :]

  • drew

    hi,
    really enjoy your workouts. getting me interested in fitness by exposing my weaknesses is a great idea. i had a question that no one has been able to answer.
    i looked up my target heart rate for fat loss and it’s between 130-140. i do a very light jog and obtain this. i have a hard time keeping it so low. i feel like i’m not doing anything. but if if jog like i feel i should my heart rate jumps to 160. if i want to cut fat, do i pay attention to what’s tough or this “scientific” formula? if you say i should pay attention to heart rate then should it feel so easy? granted i can work out for much longer but am i really burning more fat this way?
    thanks for your time.
    drew.

  • Zuzana – BodyRock.Tv

    Hi drew, low intensity cardio does absolutely nothing for fat loss. This type of cardio will not boost your metabolism and you won’t burn any extra calories during the rest of the day. High intensity interval cardio is the best method for fat loss, because you will burn more calories during the workout, boost your metabolism, and force your body to burn more calories during the day. You can read more about interval cardio in my article.

  • tom

    hey zuzana!

    Seeing that you’re very fit, I would like to know what your resting heart rate is. It would give me a goal to work towards. thanks!

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