Using tools such as pedometers and heart rate monitors as tools to assist your physical activity program are a great idea. They are affordable and user friendly, in most cases the cheapest base models will provide all the features you will need.

How to use pedometer

Pedometers come in a range of models starting at around $20 for a base model and can reach nearly $50 for the advanced models. They are available from many sports stores and pharmacies.

1. Take few minutes to read instructions
2. Enter your personal information such as weight, height and age (as per instructions)
3. Place the pedometer on your belt/pants at the hip
4. Test/calibrate the pedometer if needed
5. Start walking and step counting.
6. First measure your daily steps
7. Set goals to increase your steps (no more than 10% a week)
8. If you average 6000 steps per day then the following week try to average 6600 steps a day

How to use a heart rate monitor

Heart rate monitors are another great tool for monitoring exercise but you will need to become familiar with a few more important bits of information before using them. They range in price from $70 to as much as $1000, depending on the additional features. For most people all you need is a chest strap and watch with some simple features that are easy to use. The heart rate monitor measures how fast your heart is beating and allows you to keep the rate in specific zones for the duration of your exercise. These are available from good sports stores.

1. Take time to read the instructions setting up and using the Heart rate monitor
2. Enter your personal information such as weight, height and age (as per instructions)
3. Place the chest strap around your chest and ensure that the electrodes have good skin contact. The strap should fit just below the bra line or even under your bra if comfortable. You then start the wrist watch and it will begin recording and showing your heart rate. If you are at rest expect to see numbers between 45-70 beats per minute. These will increase as you start to become active.
4. For heart rates to be useful you need to work out some heart rate zones that will be equivalent to light, moderate and vigorous activities.
5. This is done by first estimating your maximum heart rate using a simple formula of 220- your age. (if you are 25 your maximum heart rate would be 195)
6. Now you need to estimate the heart rates zones that equate to light moderate and vigorous activity

i. Light activity 50-65% of maximal heart rate (so if you have a maximal heart rate of 195 the this zone will be 98-127 beats per minute)

ii. Moderate activity 65-80% of maximal heart rate (so if you have a maximal heart rate of 195 the this zone will be 127 -156 beats per minute)

iii. Vigorous activity 80-100% of maximal heart rate (so if you have a maximal heart rate of 195 the this zone will be 156 -195 beats per minute)

1. Now you know what heart rates are needed to be achieved to meet your exercise intensities, you are ready to get active.
2. Heart rate monitors can be used for all physical activities as they are water proof.

Content last updated December 9, 2009