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  WALKING  

suggested models

Target Beat M61c A3 FS1 FS3 F4 F6 F11 Pedometer


 
WHY HEART RATE MONITORS FOR WALKING

Welcome to the Polar Walking Community. If you identify yourself as a fitness walker looking to lose weight, improve your health, or just get in better shape. Walking is great exercise and a Polar HRM can help you get even more out of your walking program.

To understand how an HRM can help you, we established the Polar 3 Point Message:

  1. In order to reach your fitness goals, you need to walk at the right intensity.
  2. Heart rate is the only accurate measurement of your intensity or your exertion level.
  3. A Polar HRM is the easiest and most accurate way to continuously measure your heart rate.

It's a tool that will help pace you. If you walk too fast, you will most likely quit before you get the real benefit from your walk. We have all seen the person who gets on the treadmill, cranks it up to 8% grade and 8 mph, walks for 2 minutes, and gets off. ALL THEY DID WAS WASTE TWO MINUTES OF THEIR TIME!

Your goal should be 30 minutes. After 20 minutes, you will start getting more benefit from your walk. It's like lifting weights. The first 10 reps you do are like a warm-up, and the last 2 are the ones that really give you the benefit. How do you get to 30 minutes? By pacing yourself.

On the other hand, there are people that walk very leisurely around their block, and wonder why they can't lose any weight. If you walk too slowly, you don't get the exercise benefit.

If you're very new to the concept of an HRM, you might be wondering WHAT'S AN HRM. It consists of a watch worn on your wrist, and a transmitter that you comfortably wear against your skin, around your chest. The transmitter picks up the signals of your heart, and sends them wirelessly to the watch you wear on your wrist. It's that simple. No wires, no taking your pulse and doing a multiplication equation. Just look at your wrist and it's there. AND THE KEY, IT'S DISPLAYED CONTINUOUSLY. The continuous display is what makes it effective. It's there to guide you during your entire walk.

Here's how it works

There are specific Target Zones (TZ) that help to guide you to the right intensity. A TZ is a high and low heart rate range that is based on a percentage of your maximum heart rate. Using a formula based on your age, you can figure out your maximum heart rate (max). You then take percentages of your max to get your Target Zones.

Key Target Zones for Walkers

60-70% of max HR Good for weight loss and building endurance
70-80% " " " Good for improving cardiovascular fitness
80%+ " " " Race Walking or training

Example:

Sabrina is 45 years old and she wants to lose weight. She walks for exercise three days a week, sometimes for 10 minutes, sometimes for 20 minutes and she's not sure how fast to walk.

*Her estimated max heart rate is 220-(age) 45=175
The recommended target zone is 60-70 %
60% of 175=105
70% of 175=123
Sabrina should walk three days a week for at least 30 minutes and keep her heart rate between 105 and 123 for effective weight loss. IT'S THAT SIMPLE!

 

 
 

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