Heart rate monitors are wonderful tools that can help you to maximize your workout. However, as with most tools, if you dont use them correctly, you wont get the best results. So how do you use your heart rate monitor correctly? Simple, use the information you gather to design a workout regimen specific to you ” your body and your fitness level.

You will need to establish a few measurements first. It is a good idea to determine your resting heart rate. This is a simple measurement to take. Many people sit still and take their resting heart rate, but this can be inaccurate. Stress, certain chemicals in food and beverages (caffeine), and when you were last even moderately active can elevate your heart rate. It is best to take this measurement upon waking.

The other measurement you will need to establish is your maximum heart rate. There are a number of different calculations, but the two most commonly used are as follows. If you are beginning an exercise regime after having been sedentary, you will want to subtract your age from 226 if you are a woman, and 220 if you are a man. If you are an active person, then you will want to divide your age in half and subtract that number from 205. Both of these formulas give you a general measurement. If you want a more exact number you can take a lab stress test. This generally runs around $200.

After determining your heart rate range you can set your targets. You will want to create a chart of percentages of your maximum heart rate ranging from 50 percent to 95 percent. Most athletes use a more complex formula, however a percentage of maximum heart rate is sufficient for most people.

The next step is to develop a training program. Often people will attempt to workout in a target heart rate for a certain period of time. It is a good idea to vary your workouts, and interval training is particularly effective in improving fitness more quickly. Some people get the assistance of a trainer at this stage.

Regardless of how you come up with your plan, it is important to keep track of what you are doing on a regular basis. As you become fitter, you will find that you can do the same work with less effort. Your heart rate monitor will reflect this. As you are doing the same amount exercise (running, walking, biking), you will find that your heart rate does not rise as high. This means your heart is becoming more efficient, it does not have to work as hard to achieve the same results.

It is also a good idea to monitor your resting heart rate. This will give you a good idea of your general fitness level. As you become more fit, your resting heart rate will get lower.

A heart rate monitor will provide you with a more accurate picture of your fitness level than your pant size. Sure you can note whether your fitness is improving by the effort you need to exert during your workout.