Get comfortable with being uncomfortable

What is your heart (monitor) telling you

About 10 years ago I did the Grouse Grind for the first time. It is a grueling 2.9-kilometer uphill hiking trail, which Vancouverites use to train and earn bragging rights.

I happened to mention my achievement to a buddy and he promptly asked if I knew that every year some poor 40- or 50-something dies of a heart attack doing the Grind. Yikes!

I was approaching 40. I had a wife and two small kids. I wasn’t looking to take unnecessary risks, but I still wanted to take on the challenge. That’s when I bought a heart rate monitor.

I wore the monitor on the Grind. If it looked like my heart rate was getting anywhere near my danger zone, I’d take a break – no problem. Many years, and many fitness challenges later, I still use and love my Polar heart rate monitor.

5 reasons why I love using a heart rate monitor and you will too

1. It focuses me. Aerobic training can be tedious (yes, I can get bored on a treadmill too). You have to do it for 20 minutes or more and your mind can easily wander off. There is empirical evidence to prove that people who keep their minds focused on their performance while they train see better results.Watching TV or reading may keep your mind occupied but those activities also keep you from focusing on your performance. Watching your heart rate monitor – as simple as that is – can focus your mind, and keep you thinking about how your body is responding and improving while you work out.
2. It protects me. Exercising just outside your comfort zone is good for you, but exercising in the danger zone isn’t. If keeping up with your buddy is putting too much strain on your heart and lungs, hitting the pavement doesn’t have to be your first clue. Your heart rate monitor act as your early warning system.Everyone has a maximum heart rate that is safe for his or her body. Stress tests performed by a licensed fitness trainer or doctor are the most accurate way to find out your maximum heart rate (MHR). Some people use this formula for a ballpark:
   220 – current age = maximum heart rate per minute
   (Note: your trainer or doctor will give you a more accurate MHR)

   If you watch your monitor as you exercise you won’t accidentally overdo it. And it will boost your confidence to see just how much you can do before you put yourself in danger.

3. It inspires me. Some days you just want to take it easy. But really, take it easy on your deck, not on the elliptical machine. If you are going to bother going to the gym, there’s no point just going through the motions. Do what you came to do.Use your heart rate monitor to make sure you train at your target level. You may choose to train anywhere from 50% – 80% of your MHR depending on your fitness goals and activity level.Some monitors also measure calories burned and that can be inspiring too.
4. It congratulates me! A heart rate monitor is a reliable way to get feedback every time you train. One way to see quantifiable improvements in your fitness is to watch how long it takes to raise and lower your heart rate.When you are out of shape, your heart rate will spike quickly when you start to exercise and drop slowly when you stop. As you get more fit, you will actually have to work harder to get your heart rate up (that’s a good thing for your heart – it means there’s less risk that the activity of sneezing will give you a heart attack.)And when you notice that your heart rate “recovers” quickly, meaning that it returns to a resting rate within a few minutes of exerting yourself, you know that you can pat yourself on the back. You’re fit!
5. It’s cool. It is. It’s a fun little gadget. I use a monitor that straps to my chest and sends info to my watch so I can easily glance down and see how I’m doing. I don’t have to stop and check my pulse or press any buttons. I can wear it running, swimming, whatever. I like it. It’s cool.

Not sure where to start? I love talking about this stuff. Feel free to reach out and ask me questions about setting a target training level or anything other questions this article sparks for you.

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Category: All, Energy for life, Fitness, Manage your Energy
Tags: Exercise, Health