There are two ways to do that. First you can start eating fewer calories through your food and drinks. In other words if your daily calorie consumption is 2500 you need to adjust your daily diet so as to eat less calories. If for example you manage to reduce the daily calorie intake by 500, then in real terms this means that in 7 days you will be able to lose one pound (one pound is 3500 calories). This technique covers only one aspect of weight loss – consuming fewer calories.

The other aspect of weight loss is burning more calories. The only way to burn more calories is through exercise and physical activity. The problem with this is that it is difficult to calculate how much calories you burn through the various activities and this is where the sport watch comes into play. Read on to see how a sport watch can help you lose weight.

You might wonder how to lose weight fast, with a sports watch? Here’s how. Modern sports watches, besides the good looks have some very nice features which can help you keep track of a number of the factors that play an important role in weight loss. A pedometer sports watch can count the number of steps you perform. We said above that to burn more calories you need to increase the levels of physical activity. The simpler form of physical activity is walking. If you have a way to know how far you walk per day, you can adjust your schedule to walk more and thus burn more calories. By using the step count feature, you can estimate your normal activity and then decide by how many steps you need to take in order to burn more calories. Some more sophisticated sports watch can also provide you with the calories you burn while walking or running.

Another important factor you need to take into account when trying to lose weight by exercise is the overall condition of your health and especially your heart. There are many cases of people who try to exercise too intensively too quickly while attempting rapid weight-loss, who wind up with serious heart problems. The smartest approach is to get the approval of your doctor before undertaking any intensive exercise. You can also get into the habit of monitoring your level of exertion by use of the heart rate zone features found in watches that support a heart rate monitor. This very nice feature allows you to set the upper and lower limits of your heart rate and the watch will notify you when your heart rate goes above or beyond this level. This excellent feature can make you more aware of your heart, allowing you to exercise at a safe level while avoiding unexpected health problems.

To sum up, weight loss can take time and requires a lot of patience and hard work. Keeping track of your progress, not to mention your health is critically important. Fail to track your calories and you can easily slide back into old habits without even realizing it. Fail to build into a fitness regime at a sensible pace is a health risk. A sport watch armed with these features described above can assist you in losing weight in a faster, more controlled and healthy way.

BUY POLAR F4 WOMEN’S HEART RATE MONITOR WATCH

Slimline watch designed for women – caters to the unique qualities of the female wrist

Polar’s “Zone Pointer” allowes you to get a visual view on your current heart rate in relation to your target HR zone.

The “OwnCal” function estimates the calories you have burned over multiple sessions – a great feature for achieving weight loss

Fitness Bullets are a unique display that is presented each 10 minutes you have spent in your target HR zone allowing you to guage the real effect of your workout

24-hour clock that features a day or week indicator and chrono stopwatch. The F4 watch is 30 meter water resistance and supported by a 2 year warranty

The women’s version of the Polar F4 Heart Rate Monitor Watch carries essentially the same features found in the men’s watch, but is uniquely designed for to fit comfortably on a women’s wrist.

Polar’s sports watches, are organized into three distinct main categories: Running & Multisport, Cycling and Fitness & Cross Training.

The F4 Polar Watch falls into the latter group. The advantage of this polar women’s heart watch is that it is amazingly simple to use, with instructions that are a breeze to follow (unlike some other prominent sports watch brands). The watch offers you the fun of viewing your heart rate while workout out – a statistic that can also be quite an advantage if you are serious in monitoring and improving your level of fitness.

The Polar F 4 monitor watch is also great for losing weight. The watch has the ability to estimate the total number of calories burned over the course of one or many workouts. This enables you to balance calories burned against calories consumed. Everyone knows if you burn more calories than you consume and you will lose weight, but it is tricky to know if you have overindulged or not. The Polar F4 heart watch can give you a better picture on your calories burned, allowing you to manage your diet accordingly.

The Polar F4 watches is also useful if you regularly work out in a gym. It features the ability to connect with the CV exercise equipment found in most popular gyms. Polar heart rate watches also have Digital wireless transmission between the heart rate strap and the watch and thus will not interfere with other heart rate watch users.

The full features of Polar F4 watches are listed in our other post here Polar f 4 men’s heart rate monitor. The standout feature besides calorie measuring (Polar OwnCal) is the ability to track your heart rate in relation to your target heart rate zone (Polar ZonePointer). The watch presents a visual indicator of where your heart rate is in relation to your target zone and will sound an alarm if you slip out of your zone. Target zones are useful in helping you ensure you are getting the maximum fitness benefit from your workout. If you do not train hard enough (heart rate too low) then you won’t achieve your maximum fitness benefit, but on the other hand if you train too hard (hart rate too high) you risk overtraining and injury. The Polar Zone Pointer gives you some assurance that your training effort is where you want it to be.

The Polar F4 Heart Rate Monitor is highly recommended if you want an affordable, high quality basic heart rate monitoring device, but it should be noted that the F4 polar monitor will measure your statistics over one session only. If you want a more thorough overview over a greater range of exercise dates, then the following Polar ladies heart rate watches could be more your thing:

Polar FA20 Activity Computer	Price: $119.95
The Polar F7 Heart Rate Monitor Watch	Price: $129.95
The Polar FT40 Heart Rate Monitor Watch	Price: $179.95
Polar FT60 HRM Watch (with GPS)	Price: $150.00
Polar FT80 HRM Watch (with GPS)	Price: $267.95

If a single session watch is acceptable to you, then we can’t recommend the Polar F4 Heart Rate Monitor Watch enough for a competent heart rate monitor fitness watch and at only $99.95 it’s a steal!

BUY POLAR F4 MEN’S HEART RATE MONITOR WATCH

Slimline heart rate monitoring watch features a sleek, trim design that is ideal for tracking your heart rate during an exercise session

The Polar Zone Pointer feature lets you visualize exactly where your current heart rate fits within your target zone

The Polar OwnCal feature displays the number of calories you have burned over multiple sessions

Fitness Bullets present to you a unique display for every 10 minutes spent in your target zone allowing you to determine the effectiveness of your exercise session.

Includes 24-hour clock with day/week pointer and stopwatch, 30 meter water resistance and backed by a 2 year warranty

Note: If you’re looking for a women’s version of this watch, then you might want to read our other article located here: Polar F4 Heart Rate Monitor Watch.

The Polar F4 heart rate monitor watch hails from Polar, the most recognized heart rate monitor company in existance when it comes to running and fitness watches.

Polar designed the first wireless EKG accurate heart monitoring watch back in the year 1977. It would be used as a training and fitness tool for the Finnish Cross Country Ski crew. The 80′s saw the recognition of the benefits of heart rate intentensity measuring by the athletic community and the rise of Polar as the go-to heart rate monitor manufacturers, a reputation the heart rate monitor specialist continues to hold today, due to the superior quality of their heart rate monitor watches and devices.

Polar’s sports watches, fall into three main categories: Running & Multisport, Cycling and Fitness & Cross Training. The Polar F4 is a member of Polar’s Fitness/Cross Training line and is an affordable digital calorie heart rate monitor watch. The F4 polar heart rate watch is ideal for tracking the calories you burn over an exercise session and maintain a careful watch on your zone level to thus ensure you are training hard enough to achieve a positive fitness benefit or that you don’t overdo it. Polar watches also feature Digitaly coded wireless transmission from heart rate strap to wristwatch, for reduced interference and crosstalk around other HRM users. This f4 polar men’s heart rate monitor is also compatible with the most poular makes of CV gym equipment.

The features of the Polar F 4 heart rate monitor are summarized as follows:

General Features

Target heart rate zone and Max HR are automatically calculated based on your age.
Backlight – w/o backlight in the North and South America
A graphical display of your target zone
Heart rate can be expressed as a percentage of beats per minute (bpm) of your Max HR or in actual bpm
HeartTouch™, Polar technology that enabled button-free operation of the watch
KeyLockManual target zone (% / bpm) – %/bpm
Audio/Visual target heart zone alarms
Water resistance to 50 meters
Date/weekday display
Low battery display
Time of day (12/24h) with alarm

Computer Connectivity Features

Edit wrist unit settings with Polar UpLink Tool and transfer them to your Polar product (UpLink)
UpLink (PC with a sound card and headphones/dynamic loudspeakers required)
Bike mount – opt.

Exercise Features

Average heart rate of total exercise
Exercise DateFitness Bullets (after 10 minutes in target zone)
HR-based target zones with audible alarm
HR-based target zones with visual alarm
Polar OwnCal®
ZonePointer

Measurement Features

Average heart rate
Calorie expenditure – exe.total
Exercise Time (total) – total
Maximum heart rate
Number of exercise files (with summaries) – 1
Target zone limits
Time in target zone

Polar Heart Rate Monitor Strap

T31 coded™ transmitter – incl. in product set in other countries
T31 transmitter – incl. in product set in the North and South America
WearLink® 31 coded transmitter (changeable battery) – compatible
Polar OwnCode® (5kHz) – non-coded in the North and South America
Wireless ECG accurate heart rate

The polar F4 monitors are cheap heart rate devices that are suitable for those seeking to keep track of their real time heart rate and approximate burned calorie over the duration of a session. If you seek a way of reviewing historical data over a large number of sessions, or monitoring your activity level you might consider one of these more advanced polar heart rate fitness watches:

Polar FA20 Activity Computer	Price: $119.95
The Polar F7 Heart Rate Monitor Watch	Price: $129.95
The Polar FT40 Heart Rate Monitor Watch	Price: $159.95
Polar FT60 HRM Watch	Price: $239.95
Polar FT80 HRM Watch (with GPS)	Price: $267.95

If these are not required, then the Polar F4 heart rate monitor is exceptionally good value. It is backed up by a two year limited warranty, guaranteeing your watch is free from defects in material and workmanship.

This article introduces a particular type of Timex Ironman Sports Watch. A full guide to Timex IRONMANTM Watches can be viewed here BUY TIMEX ROAD TRAINER WATCHES HERE

Timex Ironman^TM Road Trainer Heart Rate Monitor Watch

Buy on Amazon for $60.00

Heart rate monitors are a useful tool for determining if you are training at a suitable level for your fitness needs and for checking if you have recovered enough before your next hard exertion.

Timex have recently added two brand new models to their Timex Sports Watch line.

The Timex Race Trainer heart rate monitor sports watch, (discussed in the last blog post) has the ability to wirelessly download your data to PC which using the new ANT+ powered Timex Data Xchanger Device. Once on computer the user then has the option of uploading their data into Timex’s powerful Timex Trainer Online Web Portal, powered by Training Peaks.

The Timex Road Trainer watch is another great heart rate monitor from Timex at a budget that won’t put off too many semi-serious runners and athletes who don’t need the full features of the Race Trainer.

Road Trainer Watch Features

The Timex Road Trainer watch allows you to choose a pre-set target heart rate zone or define your own. At the completion of your workout, your Timex sports watch will present a summary showing how much time you have spent in a particular zone and during your workout, your heart rate can be viewed in either beats per minute or percentage of maximum heart rate. The Road Trainer supports zone alarms as well, for when you are above or below your chosen heart zone. The watch tracks your average heart rate, calories burned and has a 50 lap capacity for each session. Heart rate lap data is saved in the watch’s memory too.

The Road Trainer watch features a standard chronograph stopwatch, allowing you to record laps and view individual lap and split times. A countdown timer is also featured, accommodating fixed timed interval training workouts and Timex’s patented INDIGLO night light with NIGHT MODE feature, allowing you to train effectively in low-light conditions.

While the Road Trainer sports watch does not have the Data Xchange device, it is compatible with the Timex Data Recorder 2 (purchased separately) that allows you to store multiple session and heart rate information. The Data Recorder is an external device that communicates wirelessly with certain models of Timex wrist watches, but unlike the new Data Xchange device, it must be plugged directly into your PC to transfer session data to computer.

In summary, the Timex Road Trainer watch is a reliable, easy to use, affordable, entry level Timex Sports watch for semi-serious or serious runners who do not require the ability to track and analyze their workout history online.

Buy Timex Road Trainer and Timex Race Trainer Watches

This article introduces a particular type of Timex Sports Watch. A full guide to Timex IRONMANTM Watches can be viewed here. Timex Ironman Watches BUY TIMEX RACE TRAINER WATCHES HERE

Timex Ironman^TM Race Trainer Heart Rate Monitor Watch (Blue/Gray)

Buy on Amazon for

Looking for an affordable, yet powerful heart rate monitor watch? The Timex Race Trainer and Timex Road Trainer watches offer a “watered down” version of the fundamental features found in the top-line sports watches, without the hefty price tag.

The latest generation Timex Sports Watch combines heart rate monitoring, with the latest trend of computer connectivity with their new XChange technology that allows you to upload your data to PC and enter it into the Training Peaks online community to compare and discuss with like-minded athletes.

The Timex training site is a centralized portal where you can track your training as well as your dietary intake.

The intuitive website takes a leaf out of what other leading watches such as Garmin Watches, Suunto and Polar sports watches are doing, they offer the transfer of data to PC with the option of importing into their custom-built online portals.

Never before have athletes had such an opportunity to compare and communicate with like-minded athletes from around the world.

The Timex Race Trainer Heart Rate Watch

The Timex Race Trainer is suitable for semi-serious and serious runners. The standout features include:

If you’ve used a Timex sports watch in the past and have been frustrated at the need to use the external data recorder to save your session data, you’ll be pleased by the Race Trainer’s ability to store session and heart rate data in the watch piece itself. The crucial piece of technology you will require to download your training data from Race Trainer to computer is the Timex Data Xchanger, which is an optional component.

The Xchanger uses ANT+ technology, that connects to your PC via a USB port, allowing you to wirelessly transfer your watch data to your computer. ANT+ compatibility is the technology used in the Garmin Forerunner 405CX GPS Watch. This means your Timex heart rate monitor chest strap can be used with this popular Forerunner watch.

The ANT+ Data Xchanger also allows you to edit your watch settings from your computer, meaning you can configure heart rate zones, alarms, interval timers, etc from your desktop computer. You can also analyze and edit stored workouts.User reports have also suggested that the slimline chest strap that comes with this watch is incredibly comfortable compared with other Timex heart rate monitors.

The Race Trainer watch from Timex comes in four modern style color schemes for both men and women.

Buy Timex Race Trainer and Timex Road Racer Watches

The Timex Online Training Peaks Web Interface

The online interface lets you create and customize an account and transfer your data into the online portal. It is essentially an online journal that can accommodate your personal fitness and nutritional information. The interface is powered by the Training Peaks platform, an established web portal for fitness tracking with wide support for a large number of devices.

With the Timex training site, not only can you import and analyze your personal fitness data, but you can choose to follow any number of structured workout plans which have been designed for athletes of all levels by six time Ironman winner Dave Scott. The site also features the blogs of more than 40 Timex multi-sport team athletes for an endless source of training tips, advice and inspiration.

Three free plans are automatically available when you create an account:

• Novice Sprint Distance Swim Plan (Dave Scott)
• Intermediate Olympic Distance Swim Plan (Dave Scott)
• 6 Week Strength and Injury Prevention Program (Dave Scott)

If you need something more specific, you have the option of selecting from many more commercially available training programs, which can be purchased online through the interface.

This is an example of the online portal interface. The default screen, “calendar view” allows you to navigate past sessions and enter in new ones on the days you’ve trained

When your workout data has been uploaded, the Timex Training site provides a customizable “dashboard” that is populated with different types of information, analysis pages, journals, calendars and even tips on daily nutrition.

The Timex Road Trainer Heart Rate Monitor Sports Watch

Timex IRONMANTM Road Trainer Heart Rate Monitor

Buy on Amazon for $69.00

If you are after a basic watch without online functionality, the Timex Road Trainer is a heart rate monitor watch without online support, but with most of the same functionality as the Race Trainer watch. The road trainer is suitable for semi-serious athletes seeking a cheap heart rate monitoring watch and can live without the extra memory and data transfer ability found in the Road Trainer.

The Road Trainer does not support session workout storage and does not support Interval Timers. It can track the same information that the Race Trainer can over a single workout, but if you need multiple session storage, the Race Trainer or another sports watch is a better option.

We would recommend the Road Trainer watch as a great starter heart rate monitor watch for semi-serious runners that want to track their vital statistics on their long runs.

In Summary

Overall the Timex Race Trainer watch is an affordable, mid-level heart rate monitor watch with the ability to transfer workout data to a computer and then import that same data into a powerful online community portal.

The Road Trainer watch is a cheaper alternative to the Race Trainer, sharing many of the heart rate features, but lacks the multi-session storage, interval timers and PC data transfer ability of the Ironman^TM Race Trainer.

If you are seeking a more powerful Timex sports watch that also has the ability to transfer data to PC and into the online portal (with the Timex Data Recorder), consider a Timex Bodylink watch.

View the Race Trainer website here.

Are you at a loss when deciding which heart rate monitor sports watch to purchase? – It’s no wonder. There are literally hundreds of styles to choose from, all with different functions and sports applications ranging from a basic heart monitoring aid to a virtual wristop computer watch with monitoring and analysis features for tracking every detail of your physical condition.

While we cannot make your choice for you, we have created some pointers to help you decide which heart rate model is right for you. Consider this a rudimentary heart rate monitor watch buying guide. This article probably won’t answer all your questions, but it will at least get you started and thinking about what questions you should be asking yourself as you begin to shop for a heart monitor watch.

First. Decide How your Heart Monitor Will be Used.

Instead of doing what most people do and consider the most obvious criteria – price, decide what your goals are now and where your sporting ambitions will lead you in one years time. Nothing is worse than investing in a heart monitor watch that is not be capable of the things you want to do when you find you are a fitter, six months down the line.

Some good questions to ask yourself are:

• Are you training for a particular sport? Running, cycling, rowing, swimming, triathlon?
• Do you prefer to view your statistics on a wrist monitor, on your equipment screen or on a PC? Is that likely to change in time?
• Will you need to know basic or complicated data about your fitness workouts and performances? Is this likely to change in future?
• Do you need to track your speed/pace and distance?
• Will you be training indoors say on a bicycle machine or immovable treadmill? or outside on the track, velodrome, open trails, pool or ocean?
• Do you need to monitor heart rate information and other data continuously or only at specific times during your workout?
• Do you wish to monitor statistics over many sessions or just one session at a time?
• Do you need to record session and workout data for viewing and analysis by your coach for example?
• Do you require your monitor to double up as an outdoor navigational tool with functions such as barometer, altimeter and compass?
• Do you need to record your course routes and later import them into a 3D mapping program?

With a little forward planning, it is possible to purchase a heart rate monitor that has the features that you need right away or can grow into over time. While you may not need half of the features supported in your device at this moment, as your fitness level improves,  you may find the need to push your boundaries and try out some of the additional features never thought you would use.

Consider your purchase of a heart rate monitor watch as an investment in your fitness future.

Some other things you should consider when shopping around for a heart rate monitor watch include:

Chest Strap Vs Strapless

Almost all heart rate watches come with a chest strap that secures around your upper body, but in fact there are other types of monitors that can measure your pulse from your wrist or finger.

Usually a chest strap heart rate monitor is more reliable. These monitors detect heart rate via a chest sensor. Data is transmitted to the wrist watch using wireless technology which allows for real-time viewing of your heart beat data. Chest strap heart rate monitors are available in analog and digital options, with digital becoming the standard as technology advances. A coded, digital signal is more reliable and does not interfere with other heart rate monitor devices, a problem analog heart rate monitors suffer from.

Heart rate monitors that fit around your chest have the advantage that they produce accurate ECG continuous heart rate monitoring at all times during a session, which is not always offered in strapless versions.

Chest Strap Benefits

• You get continual feedback on your heart rate
• Some models can wirelessly interface with popular gym equipment. (So if your device is compatible you could view your heart rate while working out on a treadmill at your local gym).

Chest Strap Cons

• A lot of people have trouble with chest straps picking up their heart beat. (Good contact between the electrodes in the strap and the user’s chest is required. Sometimes adding a little moisture to the electrodes is required to get a beat).
• Analog chest straps are less reliable than digital ones. They are prone to crosstalk when in close proximity of other heart rate monitor devices and equipment, however digital heart rate monitors avoid this.
• Most heart rate monitors will not be damaged when used in the water, however they do not pick up a signal either. Water interferes with the radio waves which makes heart rate monitors ineffective.

Strapless Monitors

Strapless monitors typically use pulse heart rate measuring technology to measure heart rate by finger touch. They allow you to take a manual heart rate reading on-demand. Cheaper monitors that measure your heart rate from blood flow instead of calibrated monitoring should be avoided. The best readings are given with monitors that measure your heart beat via an electrical circuit created between your two fingers.

Given that strapless monitors are not capable of recording continuous readings, it is impossible to compile accurate date about your overall workout. These monitors are fine if you want basic heart rate measurement without the hassle of fitting a chest strap or fancy data analysis.

Below is an overall summary of what questions you should ask yourself. Consider it a check-list if you like:

• Real-Time Maximum/Minimum/Average Heart Rate Measurement
• Chest Strap or Strapless
• Stopwatch Chronograph
• Countdown and Interval Timer – Useful for repetition training where you perform multiple hard/easy efforts
• Digital Wireless Transmission – to avoid interference with other HRM watches.
• Training Zones – Training zones are upper and lower heart rate limits. You can set up these to define the type of exercise you wish to partake in. For example for fat burning, the heart rate levels will be low, for cardio and stamina building, the levels will be higher. More complex monitors will feature more zones and some will even run simultaneous zones.
• Zone Alarm – Alerts you if your heart beat falls outside the current target zone
• Time Spent in Zone – Provides a summary of how long you spent within your desired zone over the course of a session
• Calories Burned – estimates the total calories you burn off during your exercise session based on height, weight, sex and heart rate intensity.
• On-board Workout Program – Predefined complex workouts including the option to create custom complex workouts.
• Fitness Test – Some watches are advanced enough to offer their own fitness tests that you can take to test your progress
• Heart Rate Recovery Measure – Will assess how long it takes your heart rate to recover after a session. Useful in assessing progressive fitness building.
• Distance/Speed Measurement – More complex sports watches offer a foot pod option or GPS for tracking current speed and overall distance traveled
• Heart Rate Over Lap/Split – It can be useful to know your heart rate and fields such as maximum heart rate and minimum heart rate over individual laps in a workout, especially in the latter parts of your session where lactic acid may be building up in your body.
• Transfer To PC – Allows your workout data to be transferred from the watch to a PC (or Mac) and analyzed using software.
• Navigation/Compass/Altimeter/Barometer – Require a GPS system and select outdoor features.
• Bike Mount – Useful for multi event athletes

Features:

• Training Manager for Optimum Exercise Evaluation and Monitoring
• Automatic Exercise Zones to Calculate Ideal Limits
• ECG Precise Heart Rate Monitor, Compatible with Cardio Machines
• 50-Lap Counter
• User Replaceable Battery

The Sigma Sports PC 15 Heart Rate Monitor Watch is an affordable heart rate monitor watch that comes bundled with loads of features such as heart rate zones, zone indicator and a summary of total training time and total time in zones. The watch presents a display of heart rate fields such as Current HR, Average HR and Maximum HR readings. Offering Calorie measurement, cardio machine compatibility and bike mount make it suitable for cyclists as well as runners.

The Sigma PC15 Heart Rate monitor Watch is available for ordering at Amazon.

If you have read our article on How to Buy a Running Watch, you’ll be aware that Lap Memory Storage is vital for the serious athletes who do interval training. While The Sigma Sports PC 15 Heart Rate Monitor Watch offers a 50 Lap counter for the current session, it does not facilitate saving of splits. Because of this the watch is only useful for single runs.

It should be noted the handle bar attachment for the bike is made for small handle bars. If your bike has a large handlebar then the O-ring included in the bike mount might not “lock” into place. This should not prevent usage, but when the watch is removed the mount might not stay in place.

This watch is large in size so is most suitable for a male wrist.

A lot of customers have reported loss of Heart Rate Monitor Signal, but we think in most cases this can be attributed to normal heart rate monitor issues that are covered in our Heart Rate Monitor Guide. This watch is a cheap starter quality watch. Good for a first-timer, but is liable to be less reliable than other HRM watches we have looked at in the past.

For a little more money, you might prefer to consider a Heart Rate Monitor Watch of higher quality:

• Garmin Forerunner 50 – Sports Watch with Optional Bike Cadence/Foot Pod
• Polar RS100 Heart Rate Monitor Watch For Runners
• Timex Ironman Midsize 30-Lap Heart Rate Monitor Watch

However for an inexpensive starter Heart Rate Monitor watch, the Sigma PC 15 Heart Rate Monitor Watch does have a lot of nice features not seen in other heart rate monitor watches.

Other features included in the PC 15:

• Easy-to-use menu
• Time menu with 7 functions
• Pulse menu with 6 functions
• Zone Indicator and 3 Zone Alarm
• My Name Function
• 5 Language Support
• Backlight Illumination

The article addresses some common questions:

• What does a HRM do?
• When would I want to use a HRM?
• Can I use a HRM to perform better during races?
• How will I know if I’m using it properly?
• How does an HRM work? – and perhaps most importantly…
• How much will I need to spend?

The article breaks heart rate monitors up into three levels:

Basic Models
These types allow you to set limits and control heart rate intensity for individual training sessions. Exercise duration, calories burnt and time spent in and above your set heart-rate zone are also recorded.

Intermediate Models
For just a little more money these watches include all the features of the basic models, but with more powerful sports watch features. Laps, split times, average heart rate for each lap, countdown timer for repeated intervals, etc.

The Most Advanced Models
The top range monitors have even more powerful sports features and huge memories, allowing you to transfer data to your PC for more thorough analysis. Some even manage your entire training program.

There is also a jargon buster at the end of the article and a step-by-step walkthough for getting started with your heart rate monitor watch.

This article adds to our general guide on what to look for in a heart rate monitor watch. If you are in the market for a heart rate monitor watch our comparison of Timex Ironman Watches with Heart Rate Monitors compares monitor options in the Timex Ironman Watch line and might be worth a browse.

For our money, the Timex Ironman 30-Lap Heart Rate Monitors represent excellent value for money for the competitive athlete or runner wishing to track their vital details. These watches fall into the Intermediate category above and should meet the needs of all but the top-level coaches and athletes.

Follow the link to read the full article on heart rate monitor basics published on the Runner’s World UK Website.

So you’ve heard how many runners and cyclists are using heart rate watches to enhance their fitness and performance, but what is all the hype all about? Heart rate monitor watches have risen quickly in popularity over the last couple of decades. Read on and we will take you through the ins and outs of heart monitor watches.

What is a heart rate monitor?

A heart rate monitor is a device that measures the beats of your heart in real-time. The standard heart rate monitor consists of a strap that wraps around your chest and transmits heart rate data to your wristwatch. Strapless heart rate monitors are available too, but are less common and lack the functionality of the chest strap design.

What are the benefits of using a heart rate monitor

A heart rate monitors lets you know how hard you are working.

Over training can be a problem for athletes when an individual’s exercise exceeds their capacity to recover. When this occurs, fitness gains cease and the athlete can begin to lose strength and fitness.

An elevated resting heart rate and a slower level of heart rate recovery are two symptoms that over training has occurred.

Comparing heart rates and recovery between training sessions over the same distance can be one of the most useful indicators of fitness level and a check for over training.

A heart rate monitor is a useful tool for becoming more intimately tuned into your body and knowing when it is time to adjust your training.

Features of a Heart Rate Monitor

Modern heart rate monitors share several features in common, yet there are also differences between them, here is a brief overview.

The Heart Rate Sensor

There are generally two types of heart rate sensor in sports watches:

Chest Strap Heart Rate Monitors measure normal exercise/activity and continuously monitor your heart rate.

Strapless Heart Rate Monitors work with ECG (electrocardiogram) accuracy to provide heart rate on demand (i.e. when you press a button). These types of monitors have sensors on the wrist, or are sometimes shaped like a glove with sensors on the finger area.

While the strapless models are more convenient and work well for measuring resting heart rate or light to moderate exercise, for more serious workouts the chest strap models are recommended.

The chest strap watches transmit a signal to a wrist watch unit. There are two transmission types: analogue or digital.

Analogue straps are the most common and provide accurate continuous heart rate data upload to a wrist watch. These units will also generally interface with most popular types of gym equipment, but have some deficiencies, with an analogue strap there is the potential for interference from other heart rate devices if you are in close proximity.

Digital straps transmit signal via Digital FM transmission, which is more robust and heavily reduces the risk of interference. On the down side, they do not interface with most gym equipment, but this is not usually a problem for most users.

In chest strap heart rate monitors, the ability to replace the battery battery is another point to consider as some of the leading manufacturers don’t permit it.

Target Heart Rate Zones or Training Zones

Most heart rate monitors will give you the option of measuring your heart rate against specified limits or heart rate bands. When using this feature, your goal then will be to keep your heart rate (measured in beats per minute) within a lower limit and an upper limit. This upper/lower range is called a Target Heart Rate Zone or Training Zone.

Many heart rate monitors – knowing that in different circumstances, different target heart rate zones apply – support multiple Zones, giving you the option of using one Target Zone for a gentle warm-up and another for the high intensity period of your workout.

Most heart rate monitors also offer a Zone Alarm feature, which alerts you if you are training out of your zone.

Real-Time Information

Heart rate monitor watches will display feedback on your heart rate while you are working out. Perhaps the most obvious display field is your Current Heart Rate, but there are usually several other options too.

Here are some of the more common ones:

Recovery Information

Once you have completed a workout, your recovery heart rate information can be an important guide in determining if you have had enough rest before your next effort and as previously mentioned, a general indicator of over-training when compared to your recovery rate in similar sessions.

Some sports watch heart rate monitor support this feature, so it is worth looking for when making your decision about which watch to buy.

Post Session Information

When you have finished your session, most heart rate monitor watches provides you with stats and data for the session as a whole.

Some common analysis values are:

• Time Spent in Zones
• Average Heart Rate
• Minimum.Maximum Heart Rate
• Average Heart Rate For Each Lap
• Heart Rate Recovery
• Calories Burned

Calories Burnt Using a Heart Rate Monitor

Many heart rate monitor watches provide the measuring of calories burned in a session.

It’s important to be aware that sports watches are configured to only measure calories while performing exercise. If used during the day you will most likely get inflated readings.

Heart Rate Monitor manufacturers calculate calories in different ways too, some include your metabolic rate (calories burnt while you are inactive) whereas others don’t.

Swimming and Heart Rate Monitors

Unfortunately most heart rate monitors are not designed to be used in water due to the inability to transmit FM waves under water. It is possible (but highly unlikely) to get a reading only when your chest area and the transmitter are clear of the water.

Also note, while most sports watches claim to be waterproof. You should never press any watch button while under water. This let’s water into the watch case and electronics and water don’t mix too well.

Problems Getting A Reading

A Heart Rate Monitor works by detecting the electrical stimulation of your heart. In chest heart rate monitors this detection process works due to the “electrodes” in the chest strap. Generally the better the fit of the strap, the greater the chance of picking up your heart beat.

It is essential when picking up a strong clear heart beat to wet the electrodes with water. The electrodes are usually 10 cm either side of the center of the chest transmitter on the side that touches the skin. When you exercise you will sweat creating the moisture you need naturally, however if this moisture dries out before exercise you may experience erroneous readings.

Should wetting the strap not prove effective, the use of a electro conductive gel (ECG) is recommended when using a heart rate monitor with a chest strap.

Other reasons for the cause of erroneous readings in Heart Rate Monitor Watches include a flat battery in the strap, external electrical interference – some environments may be subject to high levels of electrical noise. High voltage power lines for example can sometimes cause this, crosstalk – interference from other Heart Rate Watches or a poor fitting chest strap.

More Heart Rate Monitor Links

Timex Ironman Heart Rate Monitor Comparison Table
Timex Ironman 100-Lap T5F001 – Runner’s Heart Rate Monitor Watch
Heart Rate Monitor Basics

Sports timing watch with heart rate monitor Mid-sized: great for smaller wrists, youth / female especially INDIGLO night-light with NIGHT-MODE feature Comfortable double-shot polyurethane strap Chest strap heart rate monitor works with watch Target Heart Rate Zone feature with optional zone alarms based on configurable intensity level. 5 training zones to choose from Recovery rate timer. measures your heart rate over 1 or 2 minutes Displays Calories Burned: calculated based on your actual exercising heart rate Recalls your maximum, average and minimum heart rate per session Configurable display. Choose HR on top, lap time bottom and other variations 100-hour chronograph with lap and split 30-lap memory with average heart rate and split time. 100-hour, 3-mode countdown timer Water resistant to 50 meters Up to 2-year battery life Alarm with 5-minute backup Month/day/date display with 12/24-hour time Comfortable, lightweight heart rate Sensor Digital FM transmission prevents crosstalk from other heart rate monitors

Featuring target heart rate zone feature based on configurable intensity level or maximum heart rate, the T5C411 will notify you when you need to pick up the pace, or back off. This is a great tool for ensuring you remain at the right intensity level throughout your training workout. With 30 Laps of memory storage, you will not lose track of your workout history and as each lap records average heart rate, splits and lap times, it is a great for tracking your heart rate across multi discipline workouts.

Heart rate zones and the zone alarm feature will notify you on whether you need to pick up your pace or back off. This is a great feature for preventing over-training. The 30 Lap memory allows you to keep track of all your workouts, or across gym equipment if you are performing many activities. This Timex IRONMAN Watch also stores your average heart rate, splits and lap times per lap and the recovery timer, measures your heart rate after a timed recovery period or after your workout. Your calorie consumption over the session duration is also measured, based on your actual heart rate so as to accurately let you know how hard you have worked.

The comfortable, light-weight heart rate sensor features Digital FM transmission, this delivers a clear signal around other equipment and eliminates crosstalk from other heart rate monitor. If you seek extra data storage, this watch is compatible with the Timex Data Recorder too.

As you would expect from an IRONMAN sports watch, this heart rate monitor watch is incredibly reliable and robust. This particular model is suited to a larger wrist circumference making it an excellent choice for men. If you are looking for a smaller female unit, the Timex 30 Lap IRONMAN Watch with Heart Rate Monitor models T59751 and T59761 are worth considering.

The Timex 30 Lap IRONMAN Watch comes in two great looking color options. When you are ready to purchase, simply click on the model you desire and you will be transferred directly to Amazon’s secure product page.