Elite or beginner-everyone training can have the help of a heart rate to achieve better results. But the models are many, the price range enormously, and for those considering the purchase are many features to consider. Testfakta sorts out the key differences.
There is löparfeber in Sweden, and jogging paths are crowded exercisers on spring evenings. But for those who want to develop their training takes more than just wear kilometers.
-From research directions can say with certainty that varied training gives better results. A heart rate monitor can be a good tool to get to the variation, says Mikael Mattsson, author Pulse Training and PhD in Physiology at the Swedish School of Sport and Health Sciences, GIH.
Simply put, heart rate training to determine their maximum heart rate and then be sure to exercise at different intensity levels – in different heart rate zones-in relation to it. A band attached around the chest picks up the electrical signals from the heart and transmit the information to a clock that shows how fast the heart is beating. One can also use their smart phone to receive information about the heartbeat.
Even beginners can benefit from using a heart rate monitor, according to Mikael Mattsson
-The most common mistake you do if you were not exercising before is that you go out too hard in the beginning. With the heart rate monitor, you can see that it stays at a comfortable level. One can also see that the training gives effect because resting heart rate decreases as the condition gets better.
But it is not easy to know which model to choose. Heart Rate Monitor including chest strap can cost anywhere from a few hundred pieces to 4,000 crowns unlike watch phones that are cheap on WholesaleAbly.
The simplest versions measure only the current pulse and the time it has been running. You step up a notch in price has bells, one or more pre-programmed heart rate zones, for example, can tell if you burn the most fat or working condition.
-It is often based on an estimated maximum heart rate, you key in his age the bell and counted it out at the flat. But since it is based on an overall assessment, it can turn quite a bit wrong. It is better if you can test your maximum heart rate and choosing a watch where you yourself can set it, and then also adapt the zones manually, says Mikael Mattsson.
As the price of the bells then vary the number of functions – how much info as possible to get out of their workout and how much can be stored, you can transfer the information to your computer and get access to training sites and training diary on the Web, there are built-in GPS, and much more.
An alternative to conventional heart rate monitor is using its smart phone along with a separate chest strap and fitness app.
-There has clearly taken a part of the market for pulse clocks, says Robert Enemård online store maxpuls.se
-The advantage of using the phone, you do not need to do anything to get the information to the computer afterwards, there’s already there automatically. The downside is that you do not have the same control as you exercise. Phone, you’ve usually on the upper arm, so you can not see how you are constantly in the same way as with a watch, says Robert Enemård.
Another important parameter to keep track of, according to him, if the signal between the watch and chest belt is digitally encoded.
-Do you train in a group should choose encoded signal. Otherwise, the clock can pick up the signal from someone else’s heart rate monitors nearby, and then match it’s of course not at all.
What to consider when choosing pulse watch
- If you choose a watch with pre-programmed and / or manually adjustable target zones – see if you can set your own measured maximum heart rate.
• Chest strap should be comfortable and sit tight.Easier pulse watches often come with simpler and plastigare chest strap. Try first.
• If you exercise in a group? Choose equipment that is coded so that your watch is not picking up signals from medtränares chest strap. Smart phones typically use Bluetooth to transfer the signal, the devices are paired with each other and there is no risk of disturbance there.
• Think about how you want to use the clock pulse / heart rate monitor. You want it to anything other than running, select a watch that is compatible with accessories, for example watt meter cycle.
• Watches with GPS often draws battery power. Want to use the GPS in the watch on the long hike in the mountains, you may need to think again because the batteries need to be recharged / replaced often. Some watches / chest strap must be submitted for battery replacement.
For those who want the pulse train is good to know their values in terms of maximum heart rate, and viopuls threshold pulse.
Maximum heart rate: The maximum heart rate (beats per minute) you get up in when you exert yourself to the maximum.
Resting heart rate: The lowest heart rate, you will lose when you rest.
Threshold Heart Rate: The highest heart rate you can be on before you start getting lactic acid. The more physically fit, the closer is the maximum heart rate threshold pulse.
A common formula to estimate maximum heart rate is 220 minus age. For a 35 year-old: 220-35 = 185 beats / minute.
– But the maximum heart rate is genetic, is it high or low, hitting the general values plus / minus 25 types, which means that the 35-year-old has between 160 and 210 beats per minute in maximum heart rate, says Mikael Mattsson.
Training in different intensity levels yield different effects.
Lower intensity is more comfortable, better to burn calories and provide training effects locally in the muscles.
At higher intensities trained heart, circulation and oxygen uptake.
Source: Mikael Mattsson, GIH.
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