Understand health
What should my heart rate be when I exercise?
Understand health
Do I need a heart rate monitor?
Heart rate monitors are more popular than ever, from smartwatches to chest straps. But do you really need one? And how useful are they for your health? BHF Senior Cardiac Nurse Ruth Goss explains.
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What is a heart rate monitor?
A heart rate monitor is a device that shows how fast your heart is beating, usually in beats per minute (bpm).
Many are wearable, such as watches, chest straps or armbands, and some can track your heart rate throughout the day and while you sleep.
They can help you track changes in your heart rate over time. But keep in mind that a heart rate monitor is only a guide.
The numbers it shows do not tell the whole story, and your heart rate can change from day to day depending on things like stress, sleep and hydration.
It’s also worth keeping in mind that many heart rate monitors available today are not currently recommended by clinical guidelines.
It’s just as important to listen to your body. Being able to talk while you exercise, feeling comfortable in your breathing and noticing your energy levels are all simple ways to judge how hard your body is working.
Heart rate monitors are designed to support your health, and do not replace medical advice or tests.
If you’re worried about your heart rate after using a heart rate monitor, it’s best to speak to your GP instead of trying to work out what the results mean yourself.
What types of heart rate monitors are there?
There are several types of heart rate monitors, and the right one depends on what you want to use it for.
Chest strap monitors
These attach around your chest and measure your heart’s electrical activity (similar to an ECG). People often use them for exercise and they’re generally the most accurate type.
Wrist-worn monitors (fitness trackers or smartwatches)
These are the most common. They use light sensors to measure blood flow in your wrist. They’re convenient and easy to wear throughout the day.
Armband monitors
Worn on your upper or lower arm, these also use light sensors but can be slightly more accurate than wrist devices because of better positioning.
Smartphone apps
Some apps use your phone’s camera or sensors to estimate your heart rate, usually by placing your finger over the camera.
Each type of monitor has pros and cons. For example, chest straps are more precise but tend to be less comfortable, while wrist-based devices are easier to use but may be less accurate during certain activities.
Are heart rate monitors accurate?
Heart rate monitors can help give you a rough idea of what your heart is doing, especially over time.
But the numbers they show are not always exact, and accuracy can vary depending on the type of monitor you use.
It’s also worth knowing that readings can change for reasons that have nothing to do with your heart. For example:
- how tightly the device fits on your body
- movement, especially during exercise
- sweat, temperature or lighting conditions.
This means it’s normal to see small differences in your heart rate at times if you’re monitoring it yourself.
Another important point is that most heart rate monitors are designed for general health and fitness. They’re not the same as the equipment used in clinics or hospitals.
That means they can help you spot patterns or changes, but they cannot diagnose a heart problem or give a full picture of your heart health.
If you notice a reading that seems unusual, it’s best not to worry if it only happens once.
But if it keeps happening, or you have symptoms like chest pain, feeling faint or shortness of breath, speak to your doctor.
Should I use a heart rate monitor?
You do not need a heart rate monitor to look after your heart or to stay active. But for some people, they can be a helpful tool.
You might find one useful if you:
- want to track your fitness or improve your training
- like using data to stay motivated
- are following a structured exercise plan
- have been advised by your doctor to monitor your heart rate.
They can help you understand how hard your body is working and avoid pushing yourself too much, especially when you’re starting out with exercise.
But for some people, constantly checking their heart rate can cause unnecessary worry. So, it’s worth thinking about how you’ll use the information and if it will actually benefit you.
A heart rate monitor can support your exercise and help you learn more about your body, but it is not essential.
If you’re thinking of using one, notice whether it helps you feel more confident and in control, or whether it makes you feel worried and anxious.
Remember that how you feel matters just as much as what the numbers say.
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