Improve your health - and your workout - with a heart rate monitor
Scott Hocking
STACK Senior Editor
If you’re serious about cardio fitness, investing in a dedicated heart rate monitor can maximise your workout. So, how do they differ from a smartwatch, and what are the main advantages?
At a glance
How do they work?
How to use them
What the readings mean
While heart rate tracking is a standard feature of most smartwatches and fitness trackers, using a dedicated heart rate monitor (HRM) can reveal even more about your workout intensity and cardiovascular health, via precision monitoring.*
These strap-on devices are particularly beneficial for those who indulge in high intensity exercise like cardio, running, and endurance sports, but also suit beginners and casual exercisers alike.
How do they work?
Wrist-based wearables track heart rate using your pulse, whereas an HRM sits close to the heart for more accurate monitoring. It continuously detects your heartbeat and sends the data to a compatible watch/app that displays the readings.
HRMs also help you control the intensity of your workouts using heart rate target zones – a percentage range based on your maximum safe heart rate.
Basic models continuously track heart rate data in respective zones for different activities, indicate the recovery time for your heart to return to its resting rate, and track pace and intensity. More specialised features can include GPS to measure speed and distance covered.
HRMs comprise a transmitter unit plus strap, and are available in a chest strap design or an armband.
Chest straps are considered the more accurate of the two – they use an electrical pulse to measure heart rate, whereas armbands use similar optical sensors to a watch.
Both have long battery life, and can be paired with a compatible watch or tracker for real-time display and logging metrics in an app.
How to use them
Chest strap monitors should fit snugly against the skin just below the breastbone for optimal results, while the armband variety wraps around the upper forearm and can be more convenient for casual exercise like walking and jogging.
What the readings mean
Your heart rate is basically a body energy indicator and reveals the intensity level and effectiveness of your workout – the higher your heart rate, the more calories burned.
Heart rate is determined by a number of factors including overall fitness, age, and stress levels. A healthy heart should register a resting heart rate of between 60–100 beats per minute – the lower the score, the better your heart health.
To check the accuracy of a reading when using wearable tech, sit quietly for ten minutes and then count how many times your heart beats over a 30-second period, then double that number for your resting heart rate score and compare.
To calculate your maximum heart rate, simply subtract your age from 220 and the number you get is the max beats per minute. (This formula can be inaccurate for older adults, however).
* While health and fitness devices provide largely accurate readings, they are not intended to replace advice from a GP or health professional.
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