Rating of the best chest heart rate monitors. Do you need a wireless heart rate monitor for treadmill workouts? How does the smartphone heart rate monitor work?

Reading time: 21 minutes

The heart rate monitor is measuring device, which determines the heart rate. It is also called a heart rate monitor.

Heart rate monitor use to control the work of the heart, analyze the load, determine the zones of the pulse and go beyond these zones. On the market of sports paraphernalia for sale a large number of variety of models for monitoring heart rate. Let's see what a heart rate monitor is for, what are its advantages and benefits, how to choose it, and also consider the most popular models of heart rate monitors on the market.

Heart rate monitor: what is it for and what are the benefits

If you need information about the work of your heart during a workout, then such a device as a heart rate monitor is a must for you. During training, the heart rate monitor helps you maintain the desired heart rate, measures the number of calories burned and monitors the work of the heart and load. Most often, the heart rate monitor is used during interval and cardio workouts, but during power loads it will not be superfluous at all. In addition, the heart rate monitor can be used during daily activities to monitor the work of the heart.

Who needs a heart rate monitor?

Those who do cardio training for weight loss or endurance development.
For those who practice high-intensity interval training (HIIT).
Those who have heart problems and need to control their heart rate.
Those who want to control the number of calories burned during training.
And also for those who want to regularly improve their results without harm to health.

Why do you need to measure your heart rate during a workout? Depending on your pulse or heart rate (HR for short), your body will use different sources of energy. Based on this, there are several load zones that determine the effectiveness of your workout:

The indicated percentage is taken from the value of the maximum heart rate. To calculate it, we use the formula: Maximum heart rate = 220 - age.

Accordingly, for the body to use as a source fatty acid, it is enough to keep the pulse in the zone of 60-70% of the maximum heart rate. For example, if you are 30 years old, then the following calculations apply to calculate your possible heart rate range:

Lower threshold \u003d (220-30) * 0.6 \u003d 114
Upper threshold \u003d (220-30) * 0.7 \u003d 133

With this pulse (114-133 bpm) you can practice for a long time, maintaining an uninterrupted pace. In this case, the load will be aerobic, that is, using oxygen. Such cardio workouts help burn fat and train the heart.

If you are doing high-intensity interval training (for example, training according to the Tabata protocol), then at the moments of peak your heart rate should be in the anaerobic zone, i.e. 80-90% of maximum heart rate:

Lower threshold \u003d (220-30) * 0.8 \u003d 152
Upper threshold \u003d (220-30) * 0.9 \u003d 171

The heart rate monitor helps you monitor your heart rate and keep it in the zone that meets your requirements. If the heart rate monitor model allows, then you can set the heart rate zones you are interested in, and you will be notified when your heart rate leaves the specified zone.

Advantages of the heart rate monitor:

The heart rate monitor protects the heart from overloading during exercise because you control the heart rate value.
You will work out in the heart rate zone you need - for fat burning or endurance, depending on your goals, which means you train more efficiently.
With a heart rate monitor, it is easy to track your progress, analyze the level of load and its perception by the body.
You will know exactly how many calories burned during your workout.
You can use the heart rate monitor during your normal daily activities to assess your body's performance or monitor stress.
The heart rate monitor is indispensable while running or brisk walking on the street, when there are no other sources to determine the level of load.

Many cardio machines already have a built-in heart rate monitor. But firstly, such heart rate monitors show inaccurate data, which is better not to focus on. Secondly, to fix the data, you need to hold on to the handles while running or walking, which is not always convenient. Therefore, if you want to get the most accurate data on heart rate and calories, then it is better to purchase a heart rate monitor.

You can also use manual heart rate monitoring. To do this, you need to stop and count the beats, fixing the received values. However, additional manipulations during training are not always convenient, and the obtained values will have a strong error. In addition, constant stops lower your heart rate, which disrupts the rhythm of the session. That is why the heart rate monitor is indispensable: it will record data instantly throughout the entire workout.

The main functions of the heart rate monitor:

Monitoring of heart rate (HR)
Setting the heart rate zone
Notification of a change in heart rate zone with sound or vibration
Calculation of average and maximum heart rate
Calorie counter
Time and date display
Stopwatch, timer

Some heart rate monitors have additional features: GPS navigation, alarm clock, pedometer, training history, automatic calculation of training zones, fitness test, calculation of heart rate for a separate lap (useful for runners), synchronization with applications and a computer. The more features a device has, the more expensive it is.

Types of heart rate monitors

Heart rate monitors can be divided into 2 large groups: chest(using a chest strap) and carpal. Heart rate monitor with chest strap enjoys b about more popular among those involved, but thanks to new technologies, models have appeared that allow you to accurately measure your heart rate even without a chest sensor.

A chest heart rate monitor is a sensor with electrodes that is worn under the chest and transmits data to a watch receiver or a mobile application. There are two types of models of chest heart rate monitors, which differ in configuration:

Heart rate monitor without clock-receiver. In this case, the data is transferred to the smartphone via Bluetooth Smart technology. The sensor is synchronized with special applications in the smartphone, where all the necessary information about heart rate and calories burned is automatically stored. This is handy for training analysis as the app keeps the entire history of the data. Most often, heart rate monitors are synchronized with applications on operating systems Android and iOS.
Heart rate monitor with watch-receiver. In this case, the sensor sends the data to the receiver watch, where it is processed and you can see it on the screen. Such models are more expensive, but also more convenient. You do not need to additionally use a smartphone, all information will be displayed on the watch. For example, it is more convenient to use such heart rate monitors on the street.

If you purchase a heart rate monitor with a watch-applicant, then also pay attention to the type of data transfer. There are two types of data transfer from the chest strap to the watch:

Analog (non-coded) type of data transmission. May be subject to radio interference. It is considered less accurate, but if there is an error, then it is very small. The analog heart rate monitor can sync with cardio equipment by picking up heart rate data from your belt. However, if someone in your immediate vicinity (within a meter) is using a heart rate monitor with the same type of data transmission, for example, in a group workout, interference may occur.
Digital (coded) type of data transmission. More expensive and more accurate type of data transmission, not subject to interference. However, a digital heart rate monitor cannot be synchronized with exercise machines.

Both analog and digital heart rate monitors are quite accurate, so the type of data transfer does not play a key role when choosing a heart rate monitor. It does not make sense to overpay for a digital type of data transfer.

Wrist heart rate monitors

The convenience of wrist heart rate monitors is that you do not need to wear a chest strap with a sensor. To measure data, you only need a watch that is worn on the wrist. However, this version of heart rate monitors has a number of features and disadvantages, so despite the apparent convenience, wrist heart rate monitors are still less popular.

There are two types of wrist heart rate monitors that differ in how heart rate is monitored:

Pulse is measured when fingers and touch touch on the front of the device. You simply put the heart rate monitor on your wrist, touch it, and the device gives you heart rate values. The disadvantage of such monitoring is that you will measure the pulse not for a certain period of time, but on demand, only after the fingers and the electrodes on the case come into contact. Such a heart rate monitor is more suitable for hiking, mountaineering, or for those who, due to health restrictions, are forced to periodically monitor the pulse zone.
Pulse is measured using tracking behind the blood vessels. The principle of operation of such heart rate monitors is as follows: you put the bracelet on your hand, the LEDs shine through the skin, the optical sensor measures vasoconstriction and the sensor displays the obtained values on the watch screen. But the disadvantages of such devices are also obvious. For data accuracy, the strap must be tightly tightened on the wrist, which is not always convenient during training. Also, heavy sweating or rainy weather may interfere with sensor performance.

Of course, a watch is more familiar equipment than a chest strap. Therefore, if you are uncomfortable wearing a belt under your chest, we recommend purchasing the second version of the wrist heart rate monitor. But discomfort and inconvenience is perhaps the only argument in favor of a wrist heart rate monitor. Most trainees still opt for a heart rate monitor with a chest strap because of the convenience and accuracy of the data.

Prices for a heart rate monitor are determined by the following parameters:

Manufacturing company
Type of heart rate monitor: chest or wrist
Options: is there a receiver watch, interchangeable straps, cases, etc.
Data transfer type: analog or digital
Moisture protection
Belt, its width, quality, ease of fastening
The quality of the watch-receiver case
Availability of additional functions

Heart rate monitors: a selection of the best models

We offer you a selection of models of heart rate monitors with brief description, prices and pictures. Based on this review, you will be able to choose the right heart rate monitor for you. Prices are based on Yandex Market data as of September 2017 and may differ from the cost of a heart rate monitor in your store.

Sigma heart rate monitors

Popular models of Sigma heart rate monitors are developed by a Taiwanese manufacturer. Among heart rate monitors, Sigma is considered one of the market leaders, their models are almost ideal in terms of price and quality. They mainly offer models of heart rate monitors with a chest strap and watch:

Sigma PC 3.11: The most primitive model with basic heart rate counting function. Calories are not counted.
Sigma PC 10.11: optimal model with all the necessary basic functions, including calculation of average and maximum heart rate, calorie counter, sound signal when the target heart rate zone is violated.
Sigma PC 15.11: This model is suitable for runners, as it adds features such as lap counter, average and maximum heart rate per lap, calories burned per lap, time per lap.
Sigma PC 22.13 A: This heart rate monitor uses digital transmission, so the price is a little expensive. The model is offered in several body colors. The functions are standard: calculation of average and maximum heart rate, calorie counter, zone indicator, sound signal when the target heart rate zone is violated.
Sigma PC 26.14: model similar to the previous one, but with the addition of new features. For example, this device has a lap counter, an automated function for calculating the target zone, a memory for 7 training sessions, totals per week.

Polar heart rate monitors

Polar is one of the most well-known brands in the heart rate monitor market. Polar produces quality devices, but their price is much higher. You can purchase a chest strap with a sensor that will transmit data to your smartphone, or a set of a strap and watch receiver for more convenient data tracking.

Chest straps with sensor:

Polar H1 Features: GymLink communication interface, Android and iOs support, waterproof.
Polar H7: GymLink and Blutooth Smart communication interfaces, Android and iOs support, moisture protection.
Polar H10: A new generation of heart rate monitors that replaces the H7, one of the most popular heart rate monitor models.

Chest heart rate monitor with watch included:

Polar A300: in addition to the standard functions, this device also has many additional "chips": pedometer, sleep monitoring, reminder function, goal setting, accelerometer. It is also possible to connect to a smartphone via Bluetooth.
Polar FT60: this model includes a calorie counter function, as well as a number of auxiliary, but very convenient and useful functions, such as: alarm clock, second time zone, low battery indicator, button lock from accidental pressing.
Polar M430: Another very versatile gadget, waterproof, with GPS navigation and backlight. Added notification function for incoming calls, received messages and notifications from GPS social media apps.

Beurer heart rate monitors

This brand includes models of heart rate monitors with a chest strap and models in which you need to touch the sensor of the device to measure data. For training, we recommend choosing heart rate monitors with a chest strap, it is more convenient and practical.

Beurer PM25: simple and convenient model, there are all important functions, for example, a built-in calendar, clock, alarm clock, stopwatch, calorie counter, notification when leaving the training zone.
Beurer PM45: Same feature set as PM25, but add interchangeable straps, bike mount, storage case.
Beurer PM15: this is a wrist heart rate monitor with a touch of the sensor, the device controls the heart rate, notifies you when you leave the training zone, but does not count calories. Price: 3200 rubles.

Suunto heart rate monitors

Another well-known company in the sports equipment market, which produces a series of sports watches with the ability to measure heart rate. Suunto offers chest straps and chest straps with your watch:

Suunto Comfort Belt: chest strap suitable for all T-series sports watches and computers that can be used as a heart rate monitor.
Suunto Smart Belt: Bluetooth Smart chest strap. Compatible with Suunto's Movescount app.
Suunto M2: A chest strap with a watch that has all the basic functions, including heart rate control, calorie counting, automatic selection of the desired heart rate zone.
Suunto M5: This heart rate monitor is equipped with additional features to help you determine the best training regimen for your individual performance, as well as get reliable speed and distance information during your running workouts.

Sanitas heart rate monitors

Sanitas doesn't have many models, but they are low priced, so we mention them as well.

Sanitas SPM22 and SPM25: A heart rate monitor with a chest strap that includes all the essential features and is great for regular use.
Sanitas SPM10: You don't need a chest strap to measure your heart rate with this model. You simply put the device on your wrist and touch the sensor on the front of the device with your finger. Such a device is suitable for people who do not want to wear a chest belt or, for example, for tourism.

Other models

Nexx HRM-02. A budget option a chest strap with a sensor, which is suitable for those who are not ready to seriously spend money on fitness gadgets. The device has built-in Bluetooth Smart and is compatible with almost all mobile applications that support the function of transmitting data from a wireless heart rate monitor. Counts heart rate and calories burned.
Torneo H103. Chest strap with watch-receiver. It is endowed with all the main functions: heart rate calculation, calorie counter, setting heart rate zones, measuring time in the target zone, stopwatch, calendar and alarm clock, water resistance.
Wahoo TICKR. Another option is a chest heart rate monitor that transmits information via Bluetooth to a smartphone. In addition to the heart rate, records are kept of such characteristics as steps taken and calories burned.

Which heart rate monitor to choose:

If you want to buy a heart rate monitor with the best value for money, then buy the Sigma or Beurer models.
If you want to get the most reliable and accurate device, then buy Polar or Suunto models.
If you want to purchase the simplest and most inexpensive option for a heart rate monitor, you should pay attention to the models that are offered on the Aliexpress website (review below).

Heart rate monitors: a selection of the best models on Aliexpress

We offer you a selection of heart rate monitors that can be purchased on Aliexpress at affordable price. All heart rate monitors have similar features and are approximately in the same price range, so we suggest that you focus on customer reviews, the average product rating and the total number of orders for this product.

Chest strap without watch

If you purchase a chest strap without a watch, heart rate data will be sent to the smartphone app. The chest straps are compatible with all Bluetooth Smart (4.0) and ANT devices. The presented sensors are quite accurate in measuring the pulse.

We suggest you pay attention to the following chest sensors:

Did you know that running causes scars? And on the chest. Of course, not from the run itself, but from the chest heart rate monitor. Why heart rate training is needed can be read in.

I have not been lucky enough to have a design where the tape rubs, especially over long distances. A long workout of about 30 km with a heart rate monitor - guaranteed blood-gut chafing, pain in the process and long-healing scars. I tried to change the tapes, put on the tape a little higher and lower, tighten it harder and weaker - to no avail. In addition, the chest pulse sensor needs to be washed regularly and the battery in it needs to be changed. Otherwise, he begins to rave, often at the most crucial moment.

All this is pretty annoying, so I've been wanting to try it for a long time Alternative option - optical heart rate monitor. The choice fell in favor of the device Scosche Rhythm+, which was successfully presented to me for my birthday 😉 What came of it, read below. Caution: Lots of charts!

How does a chest heart rate monitor work?

chest pulse sensor, also known as a chest heart monitor (HRM strap, HRM band) is an elastic strap with two electrodes in the form of strips of conductive material and a heart rate transmitter. The technology of its work is based on such a phenomenon as the electrical activity of the heart, discovered at the end of the 19th century.

The sensor is attached to the chest, the electrodes are moistened with water or a special gel for better conductivity. At the moment of contraction of the heart muscle, a potential difference is recorded on the skin - this is how the pulse rate is measured. From the sensor, information is continuously transmitted wirelessly to the receiving device: a watch, a bike computer, a fitness bracelet, a smartphone, etc.

How the optical heart rate monitor works

Optical heart rate sensor using LEDs, it shines through the skin with a powerful beam of light. Then there is a measurement of the reflected amount of light scattered by the bloodstream. The technology is based on the fact that the scattering of light in tissues occurs in a certain way, depending on the dynamics of blood flow in the capillaries, which allows you to track changes in the pulse.

Optical sensors are demanding on a snug fit to the skin (do not work through clothing) and location. Their work is based on the determination of blood flow in tissues, so the more tissues available for reading, the better.

A chest and optical heart rate sensor for a runner: can we compare?

Why Scosche RHYTHM+ and not the built-in heart rate sensor in a sports watch?

The most obvious option when choosing an optical heart rate monitor is to buy a sports watch with a built-in sensor. Most relatively new watch models well-known manufacturers already include this option. At first glance, it’s convenient: all in one, you don’t need to separately charge and put on another device.

But if you look closely, then this option has its pitfalls. The first of them for me was that the optical heart rate monitor should fit snugly against the skin, through the fabric, even the thinnest, it does not work.

My main training usually takes place at the end of autumn and winter - preparation for the spring marathon. I adapt poorly to the heat, in the summer I run more to maintain, and I manage to get progress and improve my shape only in cold weather.

At the same time, I always wear a watch over the sleeve of a longsleeve or windbreaker. Pulling up your sleeve every time to look at your heart rate and pace readings is not an option at all. This is especially true for running on the PANO, where the pulse must fall into a fairly narrow corridor and it must be controlled all the time so that it does not jump higher.

The second reason why the sensor built into the watch does not suit me was discovered already during testing, about it below.

Scosche RHYTHM+ Optical Heart Rate Monitor at a Glance

Full device name: Scosche RHYTHM+ Dual ANT+/Bluetooth Smart Optical HR.

It was released in 2014. It is still considered one of the most successful and accurate models among optical heart rate sensors. You can read more in the mega-thorough review on Ray's website, which is DCRainmaker.

This is what Scosche RHYTHM+ looks like, simple and with a minimum of bells and whistles

Scosche RHYTHM+ - separate device in the form of a bracelet with an optical sensor that is worn on the arm and transmits readings to any gadget that supports ANT + or Bluetooth Smart technology. In fact, these are all modern sports watches, smartphones (iPhone 4s and above, Android 4.3 and above) and other devices. Also works with any app that supports heart rate measurement. In short, a completely universal thing.

Scosche RHYTHM+ has three optical sensors

The sensor comes with a USB charger. working time 7-8 hours. Minus: there is no indication of the charge level. I got out of the situation by simply putting the Scosche on charge after each workout.

Scosche RHYTHM+ on USB charger

By nature, Scosche is a typical introvert. All interaction with the external environment occurs with the help of a single light, which occasionally flashes red while charging the device, red and blue when turned on, and red again when turned off, but more often. The button is also one, to turn it on, just press it, to turn it off - press and hold. Other communication with the device is not provided, lovers of minimalism and bare functionality will appreciate it.

The size of the sensor bracelet is adjustable with Velcro

Testing the Scosche RHYTHM+ Optical Heart Rate Sensor

To evaluate the accuracy of the optical sensor in comparison with the chest one, I went for the simplest way: I put on two watches, both sensors, and went for a run. Scosche transmitted heart rate readings to a Garmin 920XT, a chest strap to an old Garmin Forerunner 410 sealed with duct tape.

Young explorer set: watch 2 pcs, pulse sensors 2 pcs

As a result, from all trainings it was received two heart rate charts- according to the version of each of the sensors. Then, for a visual comparison, the graphs were superimposed on each other. We mean that the indicators of the chest heart rate monitor are conditionally accurate. Although with him, too, not everything is so simple, as you can see in one of the examples below.

Feel like a geek. All January I ran with two hours

For a month, data were received from different types of training:

jogging at low heart rate
light running at the level of aerobic threshold (AT), including short accelerations of 20-30 seconds (strides)
running at marathon pace
tempo run at anaerobic threshold (ANOT)
MPC-intervals of 1 km
repetitions of 400 m

Let's see what happened.

Part 1, unsuccessful

If you sit, stand or walk, then the readings of Scosche and the chest heart rate monitor almost completely coincide, the deviation is no more than one beat (the optical sensor is a little late).

Until you run, the sensors measure the same

Attempt #1: Easy Running at Aerobic Threshold

Location according to instructions

For the first test workout, I only put on the optical sensor, because. I already had time to run with him a couple of times, the testimony was sane, I didn’t expect a set-up.

Almost immediately, glitches began, but after a couple of kilometers everything seemed to settle down. Smooth run at 150-154 along flat Trukhanov, ran about 8 km, and then bang! pulse jumps under 180 and does not decrease. I thought about whether to run to the hospital or call an ambulance on the spot. For reference: up to 180+ my heart can only be dispersed at intervals of 1 km, well, or at the finish acceleration in competitions. And this is clearly not a meditative run and unity with nature, but the counting of exhalations to distract the brain and endure the last few hundred meters.

Indications of the optical sensor when running on the AP, location according to the instructions

The graph shows that I stopped 3 times, tried to somehow fix the sensor, but to no avail. Then I ran at a pace, the pulse fluctuated from 175 to 180. Why these frightening figures? And because I have something like this cadence. Apparently, due to an unsuccessful (in my case) location, when moving the hand, light somehow cunningly hits the sensor, and it counts these vibrations instead of the pulse.

Conclusion: placing the sensor according to the instructions does not suit me.

Attempt #2: Jogging

Sensor location: on the wrist - like a built-in sports watch

Location like in a clock, tight fixation with the help of improvised materials

The result is even sadder, there were no correct readings at all, a continuous cadence. On the pulse graph from the chest sensor (blue), everything is clear: you can see the ascents and descents from the stairs, stopping at a traffic light.

Readings of the optical (red graph) and chest sensors (blue) while jogging, located on the wrist

Later I read that watches with a built-in sensor are recommended to be worn a little higher than usual, so that more fabrics are available for reading. In my case, this does not help: both there and there there is a shortage of soft tissues, only skin and bones 🙂

Conclusion: placing the sensor on the wrist (and a watch with a built-in optical sensor) does not suit me.

Attempt #3: warm up / tempo work on ANSP 5 + 3 + 3 km / cool down

Sensor location: on the biceps, with inside. I spied this option from Ray (link to his review above), it works for him. I have a disgrace again.

Indications of the optical (red graph) and chest sensors (blue) when working on ANPO, located on the inside of the biceps

Attempt #4: Jogging Again

Sensor location: slightly above elbow, side (front)

In some places, Scosche even worked correctly, but could not resist not to depict a tempo workout on the graph.

Readings of the optical (red graph) and chest sensors (blue) while jogging, located above the elbow in front

Here I got sick and upset and complained on Facebook about all these advanced technologies. The author of the gift, who himself has been running with the same heart rate monitor for more than a year, suggested that he puts it on so that the sensor is located on the outside of the biceps. Okay, one more try. And voila! That helped.

Part 2 good luck

Optical sensor location that works for me

Attempt #5: Another jog

Sensor location: on the outside of the biceps

Perfect match of schedules, including working out stairs and transitions

Readings of the optical (red graph) and chest sensors (blue) while jogging, located on the outside of the biceps

Attempt No. 6: tempo on ANNO 5 + 3 + 3 + 1 km

Sensor location: same

The chest heart rate monitor has a slightly smoother graph, but all the averages per km are the same.

Readings of the optical (red graph) and chest sensors (blue) during tempo work on ANOT, located on the outside of the biceps

Attempt #7: easy AP run + 6 short accelerations of 20-30 seconds.

Sensor location: same

The only difference is that the optical shows a higher heart rate on the strides. I don’t know which of them is right, but it doesn’t matter - for short accelerations, the pulse is absolutely not important.

Readings of the optical (red graph) and chest sensors (blue) when running on AP with short accelerations, located on the outside of the biceps

Attempt #8: 5x1km intervals + 4x400m reps

Sensor location: same

At the intervals, the graph with the indicators of the optical heart rate monitor is a little more “bumpy”, and there are slight delays. However, the deviations are small, and do not affect the overall picture.

Readings of the optical (red graph) and chest sensors (blue) at intervals of 5x1km, located on the outside of the biceps

But on repetitions, the discrepancy between the graphs is already more serious, although, as in the case of short accelerations, no one runs on their pulse.

Readings of the optical (red graph) and chest sensors (blue) during repetitions of 4x400m, located on the outside of the biceps

Attempt #9: warm up / 13+5k marathon pace / cool down

Sensor location: same

Here is a rare case - chest sensor glitch. It can be seen at the beginning of the blue graph, where the warm-up heart rate flies by 180.

As already mentioned, the electrodes of the chest sensor for better electrical conductivity must be moistened - either with a special gel or with water. Personally, I most often just spit on them (sorry for naturalism), put on a tape and almost immediately go to training. If you do not moisten the electrodes in advance, then at first the heart rate monitor may fail, but then they will be moistened naturally - with the help of sweat.

The algorithm was violated: a phone call found me already fully dressed, and I managed to get out only after 15 minutes. The tape dried up, and I was in no hurry to self-moisturize on the street because of the cold. There you can see another stop at the very beginning of the M-tempo - also because of the phone. At a higher intensity, the processes went faster, and the chest sensor came to life.

There was also an incomprehensible pulse jump according to the optics version during a light run between works - I did not find the reason.

Readings of the optical (red graph) and chest sensors (blue) at M-tempo, located on the outside of the biceps

Perhaps it's time to tie it up with charts.

Since then, I have completely switched to Scosche and said goodbye to the scars. With the chosen location of the optical sensor, its performance is accurate enough for my purposes, no noticeable glitches were observed anymore. I hope to run a marathon with him soon and finally find out with what heart rate I do it (before that, I had never run 42 km with a heart rate monitor for obvious reasons).

Pros / cons of the optical sensor compared to the chest

Convenience: does not rub, does not slip, does not interfere

It does not run out of battery, which happens rarely, but at the most inopportune moment

It does not need to be washed, unlike the chest strap, which, when salted, may show incorrect data (with active training, I erase the tape once a week)

It does not need to be moistened before use.

When chosen for the right placement, the optical sensor is accurate enough to meet the needs of the recreational runner

Chest or optical heart rate monitor?

- the default chest sensor is more accurate, the technology of its operation does not require dancing with a tambourine to select the optimal location on the body and a perfect fit

- an optical sensor in the form of a device (not built into the watch) needs to be charged separately, and this is another +1 charge to the entire existing bunch of wires

Advantages of the Scosche optical sensor compared to the built-in watch

Through experimentation, you can choose the optimal placement at which the readings will be most accurate. In the case of watches with a built-in heart rate sensor, the options are limited to the wrist - not all optics work correctly in this place (I am an example of this).

The optical sensor as a separate device can be worn under clothing, while readings are displayed on a watch worn over the sleeve. Watches with a built-in sensor must be close to the body, which makes them uncomfortable to use in the cold season.

Have you tried using an optical heart rate monitor? How are the impressions?

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If you want to better monitor your overall physiological capacity, you need to keep a close eye on your heart rate. As practice has shown, the best way this can be done with a chest heart rate monitor. In our review, we will help you choose the best chest heart rate monitor.

Heart rate monitor in a chest and in a sports watch / fitness bracelet: what's the difference?

Heart rate trackers in chest straps provide more consistent and accurate heart rate readings than wristwatches. This is due to the higher reading frequency and less fluctuation on the body. However, not all athletes find the belt comfortable, even more so if the user does not know how. Most of all, it is suitable for runners or cyclists, but not for fitness rooms. Some swimmers use a chest heart rate monitor, although there are reports that it squeezes chest and brings discomfort.

Nowadays, many fitness bracelets and smartwatches include an optical heart rate sensor. Instead of measuring electrical impulses like the belt does, it uses light to read the pulse of blood flow through the skin. While these gadgets are more convenient, optical sensors are not as accurate and are not always the best choice. They will not make a good companion for people who participate in high-intensity interval training and other workouts that experience sudden changes in heart rate.

There are three groups of heart rate belts: one wirelessly connects to a smartphone or PC, and the other uses a combination of two sensors that communicate with each other. In this case, it uses a device on the wrist - be it a sports watch or a fitness bracelet - that provides a wireless connection to a chest strap. The third group is able to connect to both smartphones and PCs, as well as fitness bracelets and watches. Communication with peripheral devices is carried out using a Bluetooth or ANT + channel.

Using the first group belt, the athlete will not have immediate feedback when working with a chest heart rate monitor, since it does not have a display. All data from its memory will be transferred to a smartphone or PC after training. Otherwise, the phone will have to be taken with you for a run.

When exercising with a belt of the second group, it is possible to observe the heart rate and other data directly on the watch screen during exercise.

In any case, it is up to you to decide which type is preferable.

Top 5 chest heart rate monitors

There are many models of belts for accurate heart rate tracking on the market today. We offer an overview of chest heart rate monitors that provide the most accurate heart rate data compared to fitness bracelets and sports smartwatches.

The Tickr X belt includes a sensor that counts reps during strength training and records advanced exercise metrics such as body vertical oscillation and ground contact time while running, as well as speed and distance. Cycling enthusiasts will be able to experience cadence when using the Wahoo Fitness app.

This chest strap with heart rate monitor reliably tracks your heart rate during workouts and sends data via ANT+ and Bluetooth to any device you have at hand, be it an Android/iOS phone or some fitness tracker. The Tickr X has a built-in memory of up to 16 hours of information that you can view in the app later.

The device provides feedback to the user with two small blinking LEDs, one of which is red to indicate that a heart rate has been detected and the other is blue to indicate that the Tickr X is connected to another device.

Another type of feedback is vibration during certain user actions. For example, when the tracker is programmed to start or stop the music track when you touch it.

Fitness Tickr X not only positions itself as a running heart rate monitor with a chest strap, but it is also quite suitable for fitness enthusiasts. It offers more than any other chest heart rate monitor on our list, which is why we gave it the number one spot on this list.

Work with large quantity applications
Waterproof
User feedback
Has Bluetooth and ANT+

On the connected device (sports watch or fitness bracelet), only heart rate data can be viewed - other indicators can only be viewed using applications
Unsuitable for swimming

Designed specifically for triathletes, the Garmin chest strap with a small and lightweight tracker adjusts for comfort both in the water and on land. This strap can be used not only by swimmers, but also by athletes in the gym as a traditional heart rate monitor. The tracker sends real-time heart rate data to the paired watch using ANT+ wireless transmission technology (instead of Bluetooth LE).

When you swim, the heart rate sensor stores up to 20 hours of heart rate information, and then when you leave the pool, it transmits it to the connected Garmin watch. This is because ANT+ signals cannot pass through water.

The HRM Tri chest heart rate monitor is compatible with the following Garmin watches:

In addition to standard running heart rates, the HRM Tri provides motion dynamics including cadence, vertical oscillation and ground contact time (using it with the Epix, Fenix 3 and Forerunner 920 XT).

With the free Garmin Connect online community, you can store your data, plan your workouts, and share your results with others. You can view detailed swim metrics including heart rate graphs, swim speed, stroke type, mapping and more. And also track activity statistics: daily steps, distance and calories burned.

The Garmin HRM Tri is a great chest heart rate monitor for swimming, fitness, running and cycling with a durable build and accurate readings.

Water resistance	5 ATM (50 m)
Battery	life span 10 months (three workouts 1 hour per day)
Price	$129,99

Rugged construction
Suitable for swimming
Works with Garmin watches

Expensive
ANT+ only (no Bluetooth LE)

Beautiful and small, the Suunto Smart Belt chest strap pairs perfectly with the Suunto AMBIT3 sports watch using Bluetooth 4 Smart LE.

The main feature of this chest heart rate monitor is that it does not show real-time information due to the lack of a display, but writes all data to memory. You can turn on the heart rate sensor on the strap using the app, accessible through your smartphone or Suunto AMBIT3 smart watch. Then you can go to train: run, swim, do fitness. Accurate data on heart rate and calories burned will be transferred to the MOVESCOUNT software for logging and subsequent analysis. You must also turn off the device through the software.

Since the heart rate monitor has Bluetooth technology, it will also work with many other fitness apps on iOS and Android.

Suunto Smart Belt is the smallest Bluetooth Smart compatible heart rate sensor on the market that measures your heart rate with greater comfort and accuracy.

Compact comfortable fit
Provides accurate data
Waterproof
Compatible with both iOS and Android
Works with a companion app on a smartphone

Loses elasticity over time, resulting in poor skin contact and consequently inaccurate data
Poorly designed and inconvenient MOVESCOUNT application

The Polar H10 chest strap heart rate monitor has built-in memory, with the ability to store a single training session for up to 65 hours before syncing with your phone. The sensor is turned on using the application in the smartphone, and then at the end of the workout you can view your heart rate data.

The lack of a screen on the belt device does not allow for real-time feedback. Therefore, you can use it with compatible Polar equipment for training equipment, as well as Polar smartwatches and cycling computers. H10 pairs with most modern smartphones (iOS, iPhone and Android) via Bluetooth and works with fitness apps.

The Polar H10 does not track sleep, activity or steps, but when paired with a Polar sports watch it will greatly improve your performance reading. And with the V800, you can get heart rate data while swimming.

The company is known for the good performance of its products, so the Polar chest heart rate monitor has an excellent reputation for reliability and accuracy and an honorable place in our rating.

Water resistance	3 ATM (30 m)
Battery	replaceable (CR2025), 400 hours
Price	$89

Comfortable to wear
Accurate heart rate readings
Good battery life
Waterproof
Works with third party apps
Does not require a smartphone
Sends heart rate data to GoPro Hero 4 and 5 action cameras

Paid shared features in native app
High price

The MZ-3 chest strap has a unique approach to using heart rate data. It uses heart rate to reward the user based on their individual effort levels. Essentially, you get points based on hitting different heart rate ranges. The number of points increases with your intensity.

The application has competitor statistics, where you can compare your points with friends and acquaintances. This playful approach can be applied to any exercise, whether you are a rower, runner or cyclist.

The tracker turns on when it detects skin contact. There will be no problems with battery drain if you forget to turn off the heart rate monitor through the application in your smartphone, as in other chest straps. But there is a risk to start the heart rate monitor, holding it just in the palm of your hand. In this case, the device gives a characteristic sound signal when it is turned on and off to notify the user.

Because the MZ-3 tracks your heart rate and not your movements or steps, it can pretty much be applied to any sport - even swimming, as it's water resistant to 5 ATM. The MZ-3 is ANT+ enabled, allowing it to work with third-party apps such as Strava or MapMyFitness, allowing them to stream heart rate data and GPS directions while running or cycling. There's also a MyZone MZ-50 sports watch that can be paired with the strap to provide live stats during workouts.

If you're looking for motivation as well as an accurate indicator of how much effort you put in, we recommend the MyZone MZ-3. Efforts are rewarded. This makes the MyZone MZ-3 a solid choice for everyone from fitness beginners to pros.

Water resistance	5 ATM (50 m)
Battery	Seven months
Price	$130

The competitive element of the MyZone platform motivates and stimulates
Accurate heart rate readings
Multisport versatility
Long battery life

It's not always obvious that the tracker is on
Can slip during swimming and intense workouts
Native app needs extra features
High price

Most heart rate monitors use rechargeable batteries. However, some use batteries the size of a watch battery, which sometimes need to be replaced.
Not all heart rate monitors are waterproof. If you want to swim with a chest strap, choose one that's designed for in-water activities.
To clean the monitor screen and heart rate sensors, gently wipe them with a soft cloth. To get rid of tough stains, lightly dampen the cloth first.
Use warm soapy water to clean the straps. Air dry under the sun.

Comparison table of characteristics

For mobile use horizontal table scrolling


Battery	Replaceable CR2032 battery	Replaceable CR2032 battery	Replaceable CR2025 battery	Replaceable CR2032 battery	USB, lithium battery
Battery life	Up to 12 months	10 months (three workouts 1 hour per day)	Up to 500 hours	up to 400 h	7 months battery life on a charge
Water resistance	IPX7 (Waterproof up to 10 ATM)	5 ATM (50 m)	3 ATM (30 m)	3 ATM (30 m)
Sensor		Heart rate sensor, accelerometer	Heart rate sensor	Heart rate sensor	Heart rate sensor
Connection	Bluetooth 4.0 and ANT+ (dual band technology)	ANT+	Bluetooth	Bluetooth (supports simultaneous connections)	Bluetooth, ANT+
Internal storage		Yes	Yes. Up to 3 hours of workout data	Yes	Yes. Up to 16 hours of workout data
Heart rate	Yes	Yes	Yes	Yes	Yes
heart rate variability	Not	Yes	Not	Not	Not
Tracking	Calories, vertical oscillation and ground contact time	Cadence, stride length, ground contact time, ground contact time balance, vertical oscillation and vertical ratio	Real-time heart rate and calories burned data	Tracks heart rate with multiple target zones as well as calories burned, steps taken and distance	Monitors heart rate, calories and time
Swimming stats	Heartbeat	Heartbeat	Heart rate	Transmits heart rate information while swimming to devices that support 5 kHz transmission	Not
Peculiarities	Works with apps like RunFit 7-minute workout and more Tracks cadence while cycling when paired with the Wahoo Fitness app	Specially designed for triathletes		Indoor Gym Compatibility Connecting a GoPro Allows you to choose your favorite activity from over 100 sports profiles and get real-time voice guidance during your workout	Live data display via mobile app, watch or gym equipment Online journal with goal setting, biometrics, tasks, status and social channels

Remember: if you have any concerns about your health or level physical training, consult your physician. And it's always a good idea to consult with a personal trainer when developing exercises and goals. Take care of yourself.

04.02.2016

All lovers of an active lifestyle and sports, as well as owners of smartphones are incredibly lucky, because your smartphones have a number of hidden ways to solve a number of important tasks! One such method will be discussed in this note.

If you like to run in the park or stadium, periodically travel by bike or roller skates, and sometimes go skiing in winter, then it would be useful for you to know that your smartphone lying idle in your pocket could serve you well and usefully. During such classes, it can be interesting to know how far you ended up walking, how much time you spent, how fast you were moving, where in the forest or city you are now, and many other data. And if you are an amateur athlete, then this information is simply necessary for you. Most citizens either do not pay attention to the possibility of obtaining such data, or buy special navigator watches that cost a lot of money. So, in any smartphone on the Android or Apple system, there are a number of sports applications that will help you solve all of the above tasks for free.

But that's not all - these applications can also receive information about the well-being of your body, namely the pulse of the heart muscle! For athletes, as well as amateurs who are involved in a training program, and of course for the elderly, it is very important to track your heart rate during physical activity. Maintaining the correct heart rate during exercise will increase the efficiency of your workouts, strengthen your heart, and improve your overall well-being. Exercising at the wrong heart rate can lead to increased fatigue, reduced motivation to exercise, slow or stop the growth of indicators, and can even lead to a number of heart diseases. Therefore, if you decide to go in for sports at increased loads, then you simply need a heart rate monitor!

Ways to measure heart rate using a smartphone.

There are two ways to measure your heart rate in "marching" conditions. Both methods involve installing a special application on your smartphone.

First way.

Install one of the applications on your smartphone: Instant Heart Rate, Runtastic Heart Rate or Pulsometer. To measure the pulse, you just need to put your finger on the camera of your smartphone and activate the program.

After 5-10 seconds, the program will set your exact pulse at the moment. This type of heart rate measurement has a small error and can be used in everyday life. The disadvantages of this method are that you need to perform many additional actions: stop, get your phone, activate the program, put your finger, etc. In this way, you will only be able to measure your heart rate at certain points in your workout, and this type of measurement will not give you an overall picture of your heart rate during your workout. Therefore, for those who want to receive information about the pulse during the entire workout, there is another way.

The second way.

This method will not require you to interrupt your workout and will allow you to measure your heart rate throughout the session. To do this, you first need to install a sports application, and secondly, purchase an inexpensive heart rate sensor for smartphones. It is recommended to immediately install a powerful and functional application that, in addition to the pulse, will collect all the information about the training: distance, speed, pace, route on the map, ascent and descent height, etc., and as an addition, the program can be used as a virtual trainer, which will help you develop your physical abilities. The cost of such sensors ranges from $50 to $150. For comparison, the simplest Chinese wrist heart rate monitor costs about $ 100, and apart from heart rate and time, it measures nothing. If you buy a wrist-based heart rate monitor with GPS function (like Garmin or Suunto), then its price starts from $300 and goes up to $1000. The benefit is obvious, so consider this way more.

Wireless heart rate monitor for smartphone.

Before choosing a sensor for a smartphone, you need to clarify what type of wireless Bluetooth connection your phone supports. Most modern smartphones produced over the past 2 years have the BlueTooth 4.0 standard - this standard is supported by most heart rate sensors. Smartphones released before 2014 usually have a Bluetooth 3.0 or lower communication standard. In this case, you can also find a wireless heart rate monitor, for example, the Polar WearLink transmitter model can work with smartphones such as Samsung Note 1, Galaxy 3 and others.

As an experimental sensor, we chose the BCP-62 model with the modern BlueTooth 4.0 format, manufactured by the Dutch company BBB. It is engaged in the production of a huge number of professional cycling accessories. And let's try to synchronize the sensor with the Samsung Galaxy S3 mini phone.

In the kit you will find an oval sensor and an elastic strap. On the outer side of the belt there are two response metal buttons, the same buttons are on the sensor. As soon as you attach the sensor to the belt, it starts working if at least one button is unhooked - the sensor turns off for an indefinite period. The battery is not consumed.

It will take no more than 5 minutes to synchronize the sensor and smartphone! First of all, you need to install the battery. Next, you need to activate the sensor by attaching to the buttons. After that, we activate the BlueTooth function on the phone. As soon as your smartphone detects the sensor, try to join it. The system will most likely ask for a password, which is usually either "0000" (four zeros) or "1234". The first stage is over!

To start seeing your heart rate, you need to enter a special sports application. We recommend using the RunKeeper application, which even in its free basic version allows you to receive information from the heart rate sensor. But you can also use other well-known apps such as Runtastic or Endomondo, which will allow you to use the sensor only after a small monetary contribution. If the application is installed, then it remains only to put the sensor on yourself - it is put on the naked body, otherwise there will be no indication of the pulse.

The sensor is attached to an elastic strap, which can be additionally adjusted in length - adjust it to your size. The belt is put on the chest so that it is at the level of the heart. On the inside of the belt there are two polyurethane spots - they contain devices that record the heart rate.

Turn on the sports app on your smartphone. The RunKeeper app will automatically recognize and prompt you to use your sensor. Other types of apps will most likely require you to go into settings and select "linked devices". If everything is done correctly, then your sports application should “see” the sensor and start recording your heart rate.

Good luck in sports achievements and watch your pulse!

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At a time when medicine did not have modern technical diagnostic tools, the pulse was measured by applying a finger to the artery, and the number of shocks of the artery wall through the skin was counted over a certain period of time - usually 30 seconds or one minute. This is where the name of this effect comes from - pulsus (Latin for “beat”), measured in beats per minute.

There are many methods for determining the pulse, but the most famous are probing the pulse on the wrist, on the neck, and in the area of the carotid artery.

After the advent of the electrocardiograph (ECG), the pulse began to be calculated from the signal of the electrical activity of the heart, measuring the duration of the interval (in seconds) between adjacent R waves on the ECG, and then recalculating it into “beats per minute” using a simple formula: heart rate = 60 / (RR- interval).

An electrocardiogram can tell a lot about our heart besides the pulse, but taking and deciphering an ECG requires equipment and a cardiologist, which you won’t take with you on a run. Fortunately, in modern world almost everyone can afford a heart rate monitor that will determine the heart rate while running and at rest.

How does a heart rate monitor work?

Pulse measurement by electrocardiosignal

The electrical activity of the heart was discovered and described at the end of the 19th century, and already in 1902, Willem Einthoven became the first to technically register it using a string galvanometer.

In addition, Einthoven first recorded the electrocardiogram (he himself gave it such a name), developed the lead system and introduced the names of the cardiogram segments. For his work in 1924 he won the Nobel Prize.

In modern clinical practice, various lead systems (i.e., electrode attachment patterns) are used to record ECG: from limbs, chest leads in various configurations, etc.

In order to measure the pulse, you can use any leads - based on this principle, sports watches were developed that can determine heart rate.

Early models of heart rate monitors consisted of a box (monitor) and wires attached to the chest. The first wireless ECG monitor was invented in 1977 and became an indispensable aid in the training of the Finnish cross-country skiing team. The first wireless heart rate monitors went on mass sale in 1983, since then they have firmly occupied their niche in amateur and professional sports.

When designing modern sports gadgets, the lead system was simplified to two points-electrodes, and the most famous version of this approach was sports chest strap sensors (HRM strap / HRM band).

To obtain a stable and high-quality signal, it is necessary to moisten the “electrodes” on the chest strap with water.

In such straps, the electrodes are made in the form of two strips of conductive material. The strap can be part of the entire device or fastened to it with clasps. Heart rate values are usually transmitted via Bluetooth to a sports watch or smartphone using the ANT+ or Smart protocol.

Pulse measurement with optical plethysmography

Now this is the most common way to measure heart rate in terms of mass use, implemented in sports watches, trackers, and mobile phones. And the first attempts to use this technology were made in the 1800s.

The narrowing and expansion of the vessel under the influence of blood flow pulsation cause a corresponding change in the amplitude of the signal received from the output of the photodetector.

The method is widely used in hospitals, later the technology was transferred to household devices - compact pulse oximeters that record the pulse and oxygen saturation of the blood in the capillaries of the finger. Great for occasional heart rate measurements, but completely unsuitable for permanent wear.

Heart rate monitors

The idea of measuring the heart rate from the athlete's wrist using optical plethysmography without the additional wearing of chest straps looked very tempting. This idea was first implemented in the Mio Alpha watch, which proclaimed its device a breakthrough and a new round in heart rate measurement. The measurement sensor module itself was developed by Philips.

Optical technology measures the pulse using LEDs that evaluate blood flow at the wrist. This means you can measure your heart rate without using a chest strap. In practice, it works like this: an optical sensor on the back of the watch emits light on the wrist using LEDs, and measures the amount of light scattered by the bloodstream.

Pulse registration method for photoplethysmographic sensors

For pulse measurement, the area with maximum absorption is important - this is the range from 500 to 600 nm. Typically 525 nm is selected ( green color). The green LED pulse sensor is the most popular option in smart watches and bracelets.

Now this technology is well developed and introduced into mass production. The range of devices that have appeared with this technology is quite wide (smartphones, tracker bracelets, watches), and manufacturers sports devices are also not far behind - all the most significant companies are expanding their line of heart rate monitors with models with optical sensors.

Errors in the operation of optical sensors

It is believed that optical sensors accurately determine the pulse when walking and running. However, as the heart rate rises to, say, 160 bpm, blood flow passes through the sensor area so quickly that the measurement becomes less accurate.

In addition, on the wrist, where there is not much tissue, but a lot of bones, ligaments and tendons, any decrease in blood flow (for example, in cold weather) can distort the operation of the optical sensor of the heart rate monitor.

In one small study, comparative analysis accuracy of chest and optical sensors of heart rate monitors. The subjects were divided into two groups, in one group the pulse was measured using a chest sensor, and in the other - using an optical one. Both groups were tested on a treadmill, where they first walked and then ran, at which time the pulse rate was recorded. In the group with a chest strap, the accuracy of heart rate measurement was 91%, while in the group with an optical sensor it was only 85%.

According to the head of Mio Global, at present, none of the heart rate monitor sensors can be compared exactly with a chest strap.

We must not forget about specific situations when the optical sensor may not work. Wearing a watch over a running jacket, having a tattoo on your wrist, a watch that does not fit snugly against your skin, exercising in the gym - all this can lead to errors in measuring heart rate using optical sensors.

Despite this, technological progress in heart rate measurement has led to the emergence of a useful alternative to chest straps, and by eliminating a number of disadvantages of optical sensors, we will have another powerful and precision instrument heart rate monitoring while exercising.

What running indicators allows you to get a heart rate monitor

Strictly speaking, advanced running dynamics is measured with a chest strap. Outwardly ordinary, inside the sensor consists of a transmitter and an accelerometer, thanks to which the analysis of the movement of the runner takes place. The same accelerometers are in phones, footpods, tracker bracelets.

There are three dimensions to advanced running: ground contact time, vertical oscillation, and cadence.

Ground contact time (GCT) shows how long your foot is on the ground during each step. Measured in milliseconds. A typical amateur runner spends 160-300 milliseconds on contact with the surface. When running faster, the GCT value is shortened, and when slowed down, it increases.

There is a relationship between ground contact time and injury rates, as well as muscle imbalances in a runner. Decreasing ground contact time reduces injury rates. One of the most effective ways to reduce this indicator is considered to be a shortening of the stride (increasing the cadence), strengthening the gluteal muscles and incorporating short sprints into the training program.

Vertical oscillations (vertical oscillation, VO). Look at any professional runner - you will see that the upper half of their body makes very small movements, while the main work of moving the runner is done by the legs.

Vertical oscillation determines how much your upper half "bounces" when you run. These bounces are measured in centimeters relative to some fixed point (in the case of a chest strap, this is a sensor built into the chest sensor). It is believed that the most economical running technique involves minimal vertical oscillation, and the decrease in vertical oscillation is achieved by increasing the cadence.

Step frequency or cadence. As the name implies, it shows the number of steps per minute. Quite an important parameter that evaluates the economy of running. The faster you run, the higher the cadence. It is believed that a frequency of about 180 steps per minute is optimal for efficient and economical running.

Pulse zones (heart rate zones). Knowing your maximum heart rate, various models of running watches can break your workout into heart rate zones, showing how much time you spent in a particular zone during your workout.

At different manufacturers these zones are designated in their own way, but they can be divided into the following types:

recovery zone (60% of maximum heart rate),
zone for endurance training (65% -70% of the maximum heart rate),
aerobic capacity training zone (75-82% of maximum heart rate),
zone ANNO (82-89% of the maximum heart rate),
zone of maximum aerobic load (89-94% of the maximum heart rate).

Knowing your heart rate zones will help you get the most out of every workout. We will talk about heart rate training in detail in the next article of the rubric.

In addition to advanced running performance, modern heart rate monitors can measure and track several other interesting indicators:

EPOC (excess post-exercise oxygen consumption). The Post-Workout Oxygen Consumption shows how much your metabolism has changed since your run. We all know that running burns calories, but even after the workout is over, calories continue to be burned. Of course, in order to replenish them, you need to recover qualitatively.

Tracking your EPOC will help you understand which workouts are the most energetically demanding, as well as improve your recovery process.

Estimated oxygen consumption (est. VO2). A measure of the current oxygen consumption calculated from the maximum oxygen consumption ( VO2max) and maximum heart rate.

Maximum oxygen consumption (VO2max). The indicator reflects the ability of your body to consume oxygen. This is important because when you increase this value, your body can better and faster utilize the oxygen delivered to the working muscles.

The value of maximum oxygen consumption (MOC) increases with increasing fitness. This is one of the most important running metrics and is directly related to running economy. As in the case of determining the maximum heart rate, in the best possible way MIC determination is laboratory testing, but a number of heart rate monitor manufacturers use algorithms for calculating MICs of acceptable accuracy. Training helps to improve the values of this indicator.

Running performance. A metric that uses VO2max (the global standard for aerobic fitness and endurance) to track training progress.

Peak training effect (PTE). Shows the effect of a training session on overall endurance and aerobic performance. The more fit you are, the harder you must train in order to achieve higher PTE numbers.

Instead of output

With intensive use, a heart rate monitor can be a great assistant for a runner. It is extremely wrong to consider a heart rate monitor as an expensive toy, which is completely optional for “serious” athletes. Decide on your goals for the season, and then start building a training plan.

Remember that measuring and monitoring heart rate during exercise is reliable way improve results and avoid overtraining.

For those who are just starting their running journey, it can be recommended to first monitor the pulse during easy runs, and only then move on to any training plan. Data obtained using a heart rate monitor will help you understand how your body reacts to the load.

However, there is no need to become a hostage to numbers and gadgets. Learn to listen to your body, evaluate the sensations from each workout, and the numbers will become an important additional source of information.

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