Heart Rate Monitor Reading Packet
Functions-What can the Heart Rate(HR) Monitor do?
Heart Rate Functions:
Current Heart Rate
Average Heart Rate
Target Zone (TZ) Programming
Audible and Visual Alarm for High/Low TZ
Out-of-Zone Visual Display
Audible Alarm OFF Mode
ECG Accurate Watch
Functions:
Time/Date
Stopwatch
Calorie Functions:
Calculates Calories Burned
Other:
Large Dual Display
Water Resistant
Comfortable Ultra-Slim Ergonomic Chest
Belt Transmitter w/ user Changeable Batteries
Interfaces with Heart Rate Interactive Exercise
Equipment at home and in the gym
Putting on your Heart Rate Monitor
Receiver/Watch:
Mount the Receiver on either your left or right wrist. The watch receives and translates the electrical signals
generated by your heart via the transmitter.
Transmitter Belt/Chest Strap:
Attach the transmitter to the elastic strap. Wrap the transmitter around your chest and adjust the length of
the strap so it fits snug. The strap should be comfortable and secure. (If the strap is not secure, the electrodes
may lose contact or the transmitter may slide down during exercise.) The transmitter should be positioned just
below the breasts/pectoral muscles, with the transmitter centered on the chest. Wet the electrodes (rubber
pads), the electrodes must be wet for accurate heart rate. The transmitter will automatically turn on when the
above actions are done.
Setting Time
Press “Mode” and hold for 3 seconds. 12/24 hour will flash.
When 12/24 hour begins to flash, press “Start/Stop” to select mode.
When finished, press “Mode” the hour will begin to flash, press “Start/Stop” to select hour.
Repeat with Minutes and seconds.
Once complete press “Mode” for three seconds and your ready to go.
Setting Date
Press “Mode” until the date is shown.
Press “Mode” and hold for 3 seconds.
Day will flash, adjust day by pressing “Start/Stop”.
Press “Mode”, adjust Month by pressing “Start/Stop”.
Press “Mode”, adjust Date by pressing “Start/Stop”.
Press “Mode” for three seconds and your ready to go.
Using your Stopwatch
Press “Mode” until 00:00 is displayed.
To start the stopwatch press “Start/Stop”
To stop the stopwatch press “Start/Stop”
To clear stopwatch, press and hold “Start/Stop” for three seconds.
Finding your Target Training Zones
Training Heart Rate Target:
Your training heart rate target depends upon your fitness level. Healthy individuals are recommended to train
at 70-80% of their max heart rate to improve cardiovascular fitness (Training below 70% target heart rate is
ineffective and above 85% is potentially unsafe.) A 60-70% training heart rate might be more appropriate,
comfortable, and safe for individuals just beginning or out of shape.
Your appropriate training zone can be determined by using the formulas shown below:
Max for Beginner (220 - your age) x 60%
Max for Intermediate (220 - your age) x 70%
Max for Advanced (220-your age) x 85%
*Note: The most accurate means of calculating your max hr for your ideal training zone is to have an exercise
stress test taken by a sports medicine specialist.
For a more accurate measurement, use the Karvonen formula below:
Your max heart rate can be determined by subtracting your age from 220 for men and 206 for women.
Subtract your resting heart rate from 220(men) – Your Age or 206(women) – Your Age.
Multiply by .70 for 70%.
Add your resting heart rate which gives you your 70% level.
Repeat the following step to find 60% or 85% levels.
For example, using the chart and formula, a 50 year old man has a resting heart rate of 75 exercising at a 70%
intensity level calculates as follows
220 – 50(Age) =170 (max HR)
170 – 75(Resting HR) =95
95 x .70(70% intensity level) =66.5
66.5 + 75(Resting HR) =141.5 (70% Training Heart Rate)
Using the same formula for 85% intensity level is 155.75. His 70 - 85% training zone is from 141.50(round up to
142) to 155.75(round down to 155).
(A 60% intensity level is 129 beats per minute.)
The Aerobic Workout: Each workout should consist of a 5-10 minute warm-up followed by 20-30 minutes of
aerobic exercise, and then a 5-10 minute cool-down.
Warm-Up: The purpose of a warm-up is to gradually increase ones heart rate preparing the muscular and
circulatory systems for the upcoming training period. This also helps prevent injury to muscles, ligaments, and
joints.
Training period: The training period should consist of exercising for 20-30 minutes in your 70-85% training
zone. Individuals out of shape or just beginning should train at 60-70% level.
Cool-Down: After the training period, gradually lower your exercise intensity level before stopping. This allows
your system to return gradually to normal and prevents dizziness and nausea.
Train 3-5 Times a Week to achieve a healthy level of fitness.
Setting your Target Zones on the HR
Press “Mode” until 00:00 is displayed.
Press “Set”, two sets of number will appear with a flashing arrow.
Press “Mode” to select the direction of the arrow.
Press “Start/Stop” to adjust the flashing number. Note each time you adjust number the non-flashing number
changes to always be in increments of ten.
Once you have set your Target Zone you desire press “set” and you will back to 00:00.
Now It’s Time to Begin
Press “Select”, a zero will appear in the lower portion of the Display. Once a signal from the transmitter is
detected, the heart symbol will begin to flash in conjunction with your heartbeat. Your heart rate will display
in a few seconds.
If the heart symbol does not flash, the signal is not being received. Check the position of the transmitter.
Verify the electrodes are moistened.
When you’re Done Exercising
Wash Transmitter belt with soapy water then rinse.
Dry Transmitter with soft cloth.
Store Transmitter a place that is clean and dry. Dirt and moisture may cause transmitter to continue reading,
reducing the life of the battery.
Haven’t exercised in a while?
Heart Rate Monitors is to be used to display heart rate during exercise only and cannot predict the intensity
level that is safe for you. It is not intended for medical diagnostic purposes or for prevention of heart related
health problems. Before you begin any exercise program, please consult your physician:
a. If you have been inactive for a period of time
b. Have a history of cardiac illness
c. Smoke
d. Have high blood pressure
e. Are overweight
If you use a pacemaker, do not use a heart monitor until you consult your doctor.
Important information to help you understand how the Human Body Works
Heart rate training zones are calculated by taking into consideration your Maximum Heart Rate (MHR) and your Resting
Heart Rate (RHR). Within each training zone, subtle physiological effects take place to enhance your fitness.
Zone 1 (50 - 60% of MHR) Beginners Zone
The lowest level you can exercise in and still increase fitness levels. For beginners or people who have not exercised for a
long period of time. This zone can be for just improving your overall health. It can also be a good recovery zone for
people who are over-training and need to take a break. This mode is also good for people who want to lose weight as
the main source of fuel used by the body is fat stores.
Zone 2 (60 - 70% of MHR) Weight Management Zone
This is the zone where the heart begins to benefit. Training in this zone will begin improve your hearts ability to pump
blood and improve the muscle cells ability to utilize oxygen. In this zone stored body fat is the primary source of energy
utilized hence this zone is referred to as the weight management zone. This is a good zone for long slow distance
exercise as the body becomes more efficient at feeding the working muscles more efficiently especially with fat as the
main fuel source.
Zone 3 (70 - 80% of MHR) Aerobic Zone
This zone is the most effective for overall cardiovascular fitness and is often called the "aerobic zone" or "target heart
rate zone". This is the optimal zone to workout in to increase your cardio-respiratory capacity or the body's ability to
transport oxygenated blood to the muscle cells and carbon dioxide away from the cells. After a while you will be able to
cover more distance during workouts in less time. Your body will burn less glucose and more stored fat as fuel thereby
working more efficiently. This zone is also effective for increasing overall muscle strength.
Zone 4 (80 - 90% of MHR - 85-90%= Anaerobic Threshold) Anaerobic Threshold Zone
This level is where you cross over from aerobic training to anaerobic training which is called the anaerobic threshold or
AT. This is the point where the body cannot effectively remove lactic acid from the working muscles quickly enough.
Lactic Acid is a byproduct of glycogen consumption by the working muscles. This zone is primarily for people who want
to increase their performance levels. You would characterize this zone as hard. During this zone your muscles are tired,
your breathing is heavy and you are fatigued. The benefit of training in this zone is you can increase your body's ability
to tolerate and deal with lactic acid for a longer period of time as the enzymes in your muscles responsible for anaerobic
metabolism are increased. For competitors it is good to know your anaerobic threshold as many fit athletes can compete
at or about their anaerobic threshold.
Zone 5 (90 - 100% of MHR - VO2 Max) Expert Only Max Training
You will only be able to train in this zone for short periods of time. You should not train at this level unless you are very
fit. In this zone lactic acid develops very quickly as you are operating with oxygen debt to the muscles. The value of
training in this zone is you can increase your fast twitch muscle fibers which increase speed. You will not be able to stay
at this level very long and should be used in intervals or sprinting work at the track.
Heart rate variations for a given intensity a reduction in heart rate for a given intensity is usually due to an improvement
in fitness but a number of other factors might explain why heart rates can vary for a given intensity:
1. Dehydration can increase the heart rate by up to 7.5%.
2. Heat and humidity can increase the heart rate by 10 beats/minute
3. Altitude can increase the heart rate by 10 to 20%, even when acclimatized
How to Find Your True Resting Heart Rate
To determine your resting heart rate (RHR) is very easy. Find somewhere nice and quiet, lie down and relax. Position a
watch or clock where you can clearly see it whilst lying down. After 20 minutes, remain where you are and determine
your pulse rate (beats/min). Use this value as your RHR. Using your EKHO Heart Rate Monitor then put it on before you
lie down. After the 20 minutes check the recordings and identify the lowest value achieved. Use this value as your RHR.
Name____________________________________
Period_________
Heart Rate(H.R.) Monitors Worksheet
Instructions: Read through the worksheet so you know what you will be looking for when you read the packet. The
packet will provide the answers you need to fill in the blanks and answer in complete sentences on the lines following
each question. For the blanks (#________________) answer with one word answers
and
for the lines (#______________________________________________________________________________________
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answer in complete sentences. Remember complete sentences begin with a capitalized word and end with punctuation.
This assignment is worth 25 points. Turn in to the substitute before you leave class today.
List two (2) things the H.R. Monitors can do for each of the following subjects.
Heart Rate Functions
1.__________________________________
2.__________________________________
Functions
3.__________________________________
4.__________________________________
Calorie Functions (list only one)
5.__________________________________
Other
6.__________________________________
7.__________________________________
8. Explain how your receiver (watch) knows what your heart rate is?
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9. After attaching the transmitter belt/chest strap around your body, what must you make sure you do to the
electrodes to transmit an accurate H.R.?________________________________________________________
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10. When setting the time, how long must you hold the “Mode” Button? ______ Seconds
11. When setting the date on the watch, use the _______________ button to adjust the day, month and date.
12. Explain how you clear the stopwatch back to 00:00 after using it for timing? ________________________
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13. What percent of maximum H.R. are individuals recommended to exercise to improve their cardiovascular
fitness? _________ to __________ %
14. Exercise at 60-70% of max H.R. may be more appropriate for what type of individuals? ________________
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What is the formula used to determine your own personal training zone?
15. (220 – __________________) X ______% =Max H.R. for Beginners
16. (220 – Your Age) X 70%=Max H.R. is the formula for _____________________________
17. (_______ - Your Age) X _______%=Max H.R. is the formula for _________________________
18. The previous formula is good to calculate a general Target Training Zone but the
______________________ Formula is more accurate, therefore, we will use the more accurate formula in
physical education class.
19. An Aerobic workout will consist of a ____ to ____ minutes warm-up,
20. Followed by 20 - 30 minutes of _________________ exercise,
21. And then a 5 – 10 minutes Cool-Down for a total of _____ to _____ minutes Aerobic workout to improve
Cardiovascular Health.
22. How many days a week should you train to achieve a healthy level of fitness? __________
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23, 24, and 25. After reading the final page, “Important information to help you understand how the Human
Body Works.” Compose a summarizing paragraph explaining how the use of a H.R. Monitor will help you
exercise at the correct intensity for your own personal health needs. (This question is worth 3 points so be
sure to answer using complete sentences…Answer as if you are writing an essay, because you are, a
summative essay.)
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