The Club Heart Rate Monitor (HRM)
Introduction
In late 2003, the club purchased a Polar S610i Heart Rate Monitor (HRM). It and the computer interface cost £195. A complex model was chosen purposely so that club members could both get the best out of such a tool and decide what features they might like if they were to purchase one. The downside of having a more complex model is that it can be quite a daunting prospect to learn how to use it. However the manufacturers supply a quick reference guide, and the club has produced a Quick Start guide. So it should be possible to try out the HRM on club night if prior arrangements are made to have it available with someone who has used it before.
The HRM is available to any club member, see How to borrow it
The HRM provides another avenue of support for training. It does this by measuring your heart rate while exercising so you can see how hard you are working. You compare or the HRM indicates, readings based upon your profile. Your profile is derived from your weight, height, sex, age, heart rate at rest and maximum heart rate. Generally use of a HRM can indicate if you are under or over training on any particular session, and how you are improving over time. More specifically it can indicate how hard you are working independantly of how you feel and any speed indicators. So a runner committed to a training plan can use the HRM to check progress overall as well as making sure they are not over or under training according to that plan.
Functions of Polar S610i HRM (adapted from http://www.heartratemonitor.co.uk/polars610.html)
BASIC FUNCTIONS
- Water resistant to 50 metres
- 3 x Target zones with visible audible alarm
- Backlight, Calendar
- OwnCode - coded transmission (avoids crosstalk with other HRM's)
- Stopwatch with 99 lap memory
- Interval training function (time based or HR based)
- Recovery function (time based or HR based)
- Lap times with average heart rate, Maximum/average heart rate of each lap
FITNESS FEATURES
- OwnIndex(s) - provides automatic intensity guidance with blinking and sounding alarm
- OwnCal(s) - automatically determines your calorie usage. This is one of the best ways of determining the effort and intensity of different training sessions. We use "calories burnt" with all our personal clients as an indicator / target of effort per session. It is also useful when aiming to prevent overtraining. The software shows at a glance "number of calories" per week / session.
- Predicted maximum heart rate
- Percentage of maximum heart rate
- 3 Hi/Low Target Zones with audible/visual alarm
- Recovery function, Heart Rate or Time based
- Lap times with heart rate, Max / average heart rate of each lap
- Interval training function, 30 Time based or Heart rate based intervals.
- Total exercise time, Time in target zone (in, below, above)
- Average heart rate of total training, Maximum heart rate of total training
- Training file info page
- Downloads data to computer (infrared) (up to 16,000 HR samples!) This is equivalent to 22 hours of data at 5 second sample rate. That can be 22 x 1hr sessions or 2 x 11 hour sessions etc.
- Uploads data from computer, Unlimited number of exercise files available
Quick Start
- Look at the Polar Quick Reference Guide (at the beginning of the electronic version of the User Manual),
- or Dave R's Tips
- or the Polar S610i User Manual itself. This is a 90+ CD size page booklet, so use of its contents pages is advised.
How to borrow it
Presently people are trying it out for periods of weeks. You will probably get best use out of the watch if you carry out a bit of back-ground reading before gettting hold of it. At present a waiting list is kept in a folder at the club on a Wednesday. This contains:- Signature sheet - who presently has the HRM. See them or Dave Rutherford.
- Waiting list - who would like to use the HRM for a period. Put your name down and speak up if this is not noticed.
- Copy of a HRM training booklet. This is an introduction to using a HRM. Read this before borrowing the HRM.
- Copies of various guides, booklets, examples etc., like information on this website (all worth a read before borrowing it).
Inventory - the HRM lunch box
All the items relating to the HRM have been put into a plastic briefcase type lunch box. This is more identifyable, portable to pass around whilst keeping everything together. In the lunch box is:
- The lunch box, Labels, packaging and this inventory list
- Polar zipped pouch (black) with plastic insert
- Polar HRM watch
- Polar HRM chest sensor (see After Exercising / Maintenance below)
- Polar HRM sensor strap (ditto)
- Polar SERIAL - IR computer interface (to connect the watch to a computer if no IR port)
- Polar HRM Quick reference card (a very useful CD size piece of paper)
- Polar HRM User Manual (CD size booklet)
- Polar Serial interface user guide (roughly A5 folded sheet)
- HRM brochure (A4 sheets) from the distributer
- HRM booklet (free from the distributer)
- Polar CD ROM and software user manual
Q & A
- Q. Can I borrow it?
- A. Yes, put your name down on the list and talk to whoever has it.
- Q. How long for?
- A. At present people seem to be having it for a few weeks or a month, but the club are still working out its best use.
How it benefits you (From the Polar website)
By monitoring heart rate, the simple observation that the harder we exercise, the faster our heart beats is put to good use. Professional athletes and amateurs alike have for decades been relying on the information provided by their heart rate monitor for the following reasons:
- A heart rate monitor is like a rev counter, giving a precise measurement of exercise intensity.
- Training at your own ideal pace is made possible with a heart rate monitor.
- Direct measurement of heart rate during exercise is the most accurate way to gauge performance.
- Progress can be monitored and measured, increasing motivation.
- It maximizes the benefits of exercise in a limited amount of time.
- It introduces objective observation. Are you on the right track? Are you improving?
- It is a tool for regulating frequency and intensity of workouts.
- Because of the immediate feedback it provides, heart rate monitoring is an ideal training partner.
When you start training, your heart rate increases rapidly in proportion to the intensity of the training. In Polar Heart Rate Monitors, the transmitter belt detects the electrocardiogram (ECG - the electric signal originating from your heart) and sends an electromagnetic signal to the Polar wrist receiver where heart rate information appears.
The heart moves blood from the lungs (where the blood picks up oxygen) to the muscles (which burn the oxygen as fuel) and back to the lungs again. The harder the training, the more fuel the muscles need and the harder the heart has to work to pump oxygen-rich blood to the muscles.
As you get fit, your heart is able to pump more blood with every beat. As a result, your heart doesn’t have to beat as often to get the needed oxygen to your muscles, decreasing resting heart rate and exercise heart rate on all exertion levels.
Top of pageAfter Exercising and Maintenance
- Carefully wash the transmitter with a mild soap and water solution.
- Rinse it with pure water.
- Dry the transmitter carefully with a soft towel.
- Store the transmitter in a clean and dry place. Dirt impairs the conductivity and functioning of the transmitter. Sweat and moisture can keep the electrodes wet and the transmitter activated, which shortens battery life.
The registration details with the club name, c/o Dave Rutherford have been sent off. So we should be able to get support including maintenence when the battery runs out in October 2005. Details of support are in the lunch box with the HRM. This includes the UK contacts which should also be listed on the Polar website.
Top of pageHRM with a Computer
The HRM is connected to a computer using either an IR port (often on laptops, works like a remote control) or by connecting an adaptor to a serial port. A USB adaptor is available, but the club purchased a serial port version. A CD is in the HRM pack, install the software before connecting the adaptor. See the information that came with the HRM, CD and serial port adaptor for more details. Have fun selecting a COM port!
The Polar Precision Software includes an option to download from the HRM, Diary View and Session view. The session veiw is where you cab get a graph of a training session.
These can be printed in the usual way, but it is possible to print to a file and then using other software create an Acrobat format .pdf file which can be more flexible than a piece of paper. A couple of samples: Eight Soar Valley Hills , Twelve miles steady.
Top of pageAny comments get back to me. Dave Rutherford
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