Heart Rate Monitors: Do You Need One?

At gyms, on the track, and in exercise classes, you see more and more health-conscious exercisers strapping on heart rate monitors before they work out. But is a heart rate monitor a helpful training tool or an unnecessary and expensive gimmick? Do you need a heart rate monitor to get an effective workout?

A heart rate monitor is not a necessity for a good workout. You can determine if you need to bump up the intensity of your workout, or slow it down, without one. In fact, that's where the rate of perceived exertion scale comes in. This 10-point scale, which uses your breathing to determine how hard you're working, can be just as useful for gauging exercise intensity. (Check out How Hard Are You Really Working? for more details.)

However, heart rate monitors can give you a more accurate reading of what your heart rate is. This is helpful for a beginning exerciser who isn't quite sure how to use the rate of perceived exertion or for an experienced exerciser who might have gotten a bit lazy with her workout; often when you exercise for so long, you tend to do the same workout over and over at the same intesntiy, a heart rate monitor would help you see if you are really getting the workout you think.

There are a number of monitors available in different shapes and at various prices. The more you pay, the more bells and whistles the device provides. For example, some watches, which sell for around $200, provide information on speed, calorie consumption, heart rate zones and also have an alarm feature and the ability to upload data to a website. Some store workout information so you can track your progress, though most only allow you to save one exercise bout at a time (you can record your information in a different location, like a notebook, after each session).

But note that a higher price doesn't always gaurantee accuracy. Calculations on calorie burn and other figures are based on information that you have previously programmed (similar to the treadmill or bike at the gym), but they don't take into consideration injuries, medications or anything else that might alter your exercise performance.While all of these features might provide motivation for some, it can be a distraction for others. If you're among the latter group, I'd suggest the Polar FS1, which costs about $50. This watch is very basic but it displays heart rate and provides an audible alarm when you are outside your range. This is helpful for those who would like to maintain a certain heart rate zone. For example, to improve cardio fitness, it's best to maintain steady exercise for 20 to 30 minutes at 65 percent to 80 percent of your maximum heart rate. After five to 10 minutes, generally your heart rate decreases into a steady rate, which can sometimes fall below the recommended heart rate, but you might still feel that you are exercising at the higher RPE. For more information visit movomovo.com.

There are several other brands that make great devices—I just happen to use a Polar monitor myself. No matter which brand you go with, I'd recommend choosing one that uses a body strap, an elastic strap that wraps around your chest to monitor your heart rate. The ones that measure your heart rate on your wrist or even finger tip aren't as accurate. You can even buy sports bras that have the monitor built in them already (or have a place for them). The important thing is to keep the sensor close to your skin for an accurate reading.