For the novice, using a heart rate monitor, such as the Bluetooth iFit chest strap, might seem superfluous. But if you can keep track of your heart rate in real time, you’ll be able to see exactly how your exercise impacts your body. This helps you to better understand your limits… and to push past them.
The Bluetooth iFit chest strap
The iFit Bluetooth chest strap is composed of a small smart device attached to an elastic belt. Place the belt just below your chest, under your bottom ribs. The iFit Bluetooth chest strap is compatible with all NordicTrack devices. Once connected, you can precisely monitor your heart rate in real time, enabling you to train while your body is completely unencumbered.
Your heart rate as a measure of your efforts
At this point, you may be wondering, “What’s the use of knowing my heart rate every moment?” While it’s true that by itself this information doesn’t do much, it is valuable when compared to your maximum heart rate. You need to start measuring it to be able to use your iFit Bluetooth chest strap effectively.
To accomplish this, gradually accelerate your pace for 5-10 minutes, then sprint as fast as you can for 1-2 minutes. Measure your heart rate at the end of the sprint: that’s your maximum heart rate.
Once you know this, you can tell exactly the level of effort that your body is giving forth. With this knowledge, you can divide your workout into 4 different levels.
60-70% of your maximum heart rate. You can maintain this low-intensity level for a very long time. It is ideal for warming up or for active recovery.
70-80% of your maximum heart rate. At this rate, you should be able to maintain your effort for 30-40 minutes. This helps to develop your endurance.
80-95% of your maximum heart rate. At this level, you will be out of breath in less than 10 minutes. This begins to develop your muscles, and through interval work, it provides a good complement to an endurance workout.
Max effort exercise
Beyond 95%, you’re at your maximum. Your heart cannot properly feed oxygen to your muscles at this pace. While you’ll give an explosive workout to your muscles, you won’t be able to hold this rate for more than 2-3 minutes.
Use these guidelines, but adjust according to your own observations
Beginners who are still unfamiliar with their limits will find that these figures serve as a good jumping-off point for workouts. If, for example, you determine that your maximum heart rate is 200 beats per minute, and you want to work your cardio, maintain a heart rate around 150 beats per minute. Below this, your workout won’t be effective, and if it’s over 150, you won’t be able to last long enough.
Of course these figures aren’t absolute. You should refine these figures by measuring your own performance and establishing your own effort ranges. To do this, try working at the indicated intensities and find out for yourself how long you can actually last at these rates.
With the chest strap, you’ll be able to regulate your effort throughout your workout.
Use the iFit Bluetooth chest strap for cross training
As everyone knows, cross training is a demanding and intensive form of exercise. It’s also an activity that improves your health and gets you back in shape. But in the heat of the moment, you might sometimes find it difficult to stay fully aware of the intensity of your exercise and what you’re able to accomplish. By using the iFit Bluetooth chest strap with your Fusion CST, you can keep an eye on your real time effort and make sure you remain consistent. And all this while keeping your hands free!
Based on the ranges above, maintain a heart rate around 80-85% of your maximum to perform a cross-training session. For this, you may need to adjust the strength of your device or your pace.
Remember to check that your heart rate is declining properly during recovery time, and avoid letting it fall below 60%. Do this, and you’ll reap the benefits of cross training with your Fusion CST.
With the iFit Bluetooth chest strap, you can achieve a solid cross-training workout with greater precision. The result? Increased efficiency and goals achieved faster. If that sounds good, give it a go with NordicTrack!