Whether you're training for your next marathon or trying to beat your personal record on the soccer field, heart rate monitors are invaluable tools that can help you reach your goals.

A heart rate monitor is a piece of equipment that tracks your heart rate in real-time and lets you know if you're working too hard or need to pick up the pace. By understanding the benefits of heart rate monitoring and finding the right option that works for you, you can stay motivated while training and take your game to the next level.

Gauge Exercise Intensity Through Accurate Heart Rate Readings

Many athletes measure the intensity of their workout by how much they sweat or how they feel. However, this type of feedback is less reliable than an accurate heart rate monitor.

If you're engaging in high-intensity interval training, a heart rate monitor will let you know if you're pushing your body too far. Additionally, you can receive instant feedback on whether you should increase your effort to stay within your target heart rate zone.

Maintain Motivation During Grueling Workouts

Some athletes must occasionally include intense workouts in their regimen to improve their performance. However, it's easy to lose motivation when you're training hard. A heart rate monitor may provide the motivation you need to keep going. Watching your heart rate increase and stay within your targeted range can help you push through challenging workouts so you can reach your fitness goals more efficiently.

In fact, one study conducted in 2020 revealed that adults who wore fitness trackers with heart rate monitors were more likely to increase their overall levels of physical activity. In addition, a monitor can keep you on track if you want to lose weight (1).

While you may not see immediate physical effects from working out, a monitor can provide actual proof of your effort.

You Can Accurately Check Your Heart Rate Recovery Time

While remaining in your targeted heart rate is a goal for most athletes while training, you also can check how long it takes to recover after exercise. As you work out, your heart pumps faster to deliver more oxygen-rich blood to your muscles. When you decrease your intensity, your heart rate slows down and eventually returns to normal once you're done training.

Heart rate recovery time is a good measure of cardiovascular fitness. Athletes tend to recover more quickly because, over time, their cardiovascular systems adapt to handle the stress of exercise.

Heart Rate Monitors Help Athletes With Medical Conditions Stay Safe

Many successful athletes have underlying medical conditions. Heart rate monitors are vital for athletes with cardiovascular disease, high blood pressure or other health problems. If you're an athlete with a medical condition, your doctor may tell you to track your heart rate while training and keep it below a particular level. A heart rate monitor can give you the information you need to stay safe so you can adjust your exercise intensity as necessary.

Likewise, it's not uncommon for athletes to have a heart condition go undiagnosed for years because they appear to be in top physical shape. By using a heart rate monitor to assess the time it takes to recover, you can see how well your heart functions and predict future cardiovascular issues.

Monitoring your heart rate and becoming familiar with how long it takes for it to return to normal after working out can give you the information you need to make an appointment with your doctor for further evaluation.

Know When You're Overtraining and When To Take a Break

Many athletes push themselves to work out hard every time they go to the gym, especially when striving to meet a new goal. Unfortunately, this can lead to overtraining, which can cause serious injury if they aren't careful. If you always try to go the extra mile and leave little time for recovery, you may benefit from a heart rate monitor to ensure you do not push yourself to the point of injury.

While monitoring your heart rate during workouts can let you know if you're overexerting yourself, you can also check it first thing in the morning to determine if you're overtraining. If you wake up and notice your heart rate is higher than usual, this could indicate that you are putting excessive stress on your body. It can also mean that you're dehydrated and not giving your body the proper amount of fluids it needs to recover.

Frequently checking your heart rate can help you adjust your training schedule and determine whether you need to include a few more rest days in your calendar.

How To Choose the Right Heart Rate Monitor

Whether you're a seasoned athlete or just trying to improve your fitness, heart rate monitors are a great way to track your cardiovascular health. When choosing a monitor, make sure that the heart rate reading is easily visible. It should also be user-friendly. Some advanced models have various features that make it difficult to find the specific information you're looking for.

Ensure you can easily set your target heart rate zone since this is likely the most important information you need. It should also be responsive and offer continuous tracking as your heart rate adjusts to the intensity of your workout. The most accurate monitors are those with a chest strap, so make sure the one you choose is comfortable and does not irritate your skin as you move and sweat.

Wearing a heart rate monitor is a great way to make sure you're getting the most out of your workouts without putting yourself at risk of injury. Not only are they an accurate measurement of your effort level, but they can also provide the data you need so you can achieve your goals and reach your full potential.

Sources:

1. Clark, Robyn A., Ganesan, Anand N., & McGavigan, Andrew. (2020) Effectiveness of Wearable Trackers on Physical Activity in Healthy Adults: Systematic Review and Meta-Analysis of Randomized Controlled Trials. JMIR mHealth and uHealth. doi: 10.2196/15576