Sports Heart Rate Monitor – Cardiovascular Exercise And Diabetes
Cardiovascular Exercise And Diabetes
Cardiovascular, or cardio, training involves exercise in which a person’s heart rate increases to a higher than normal rate. This type of workout, also called aerobic exercise, can be especially beneficial for people with diabetes because it can help burn extra glucose in the body and also decrease resistance to insulin.
A good cardio exercise routine has many positive health effects, such as:
•Improving muscle strength
•Reducing body fat
•Increasing energy levels
•Lowering blood pressure
•Increasing the level of good cholesterol
•Decreasing the risk of coronary artery disease
•Strengthening the heart
•Improving control of blood sugar levels
•Improving circulation
The most important aspect of a cardio routine can also be the most difficult to achieve, that is, regularity. The maximum benefits of cardio training are realized when someone exercises on most days of the week. This is because the effects of the exercise aren’t permanent, although they are accumulative. For instance, research from Duke University suggests that when the exercise is done regularly for the long term, then it can significantly help the body process blood sugar levels, but if the exercise is only done once, then the effects only last for approximately one day.
Concerns for People with Diabetes
As always, people with diabetes should keep their healthcare providers well informed of anything that can affect their health. Exercise, especially, falls into this category. Talk to your doctor about what kind of exercise is best for you, and be sure to discuss any questions or concerns that arise as your exercise program progresses.
People with diabetes need to pay particular attention to their feet during exercise. The American Diabetes Association suggests using silica gel or air midsoles as well as polyester or cotton-polyester socks to prevent blisters and keep the feet dry.
A Cardio Training Program
A cardio training program aims to increase breathing capacity and improve overall health. Cardio work gets the heart beating faster, is rhythmic, and involves the large muscle groups, such as those in the legs. Generally, the program will start at a certain level, and then it will increase gradually as endurance is built.
Many types of physi
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cal activity can be categorized as cardio exercise, including:
•Jogging or running
•Walking or hiking
•Bicycling
•Using a stair step or elliptical machine
•Cross-country skiing
•Rowing
•Dancing
•Swimming
How a person structures his or her exercise program will depend on individual variables related to overall health and current fitness level. Because people with diabetes often have complicated health concerns, it’s very important to talk with a doctor or healthcare provider before beginning a cardio training regimen.
Many cardio exercise programs will specify how often, how long, and how hard a person should exercise. Often the workout will involve short periods of intense activity, followed by periods of lower-intensity exercise. A healthcare team can help determine the best workout for an individual. Personal trainers are also helpful for setting up a program, and many gyms provide this service.
Achieving and maintaining a higher-than-normal heart rate is the basic goal of a cardiovascular workout. Different people have different “target” heart rates and will want to maintain those rates for different lengths of time. Heart-rate monitors can help determine measurements, or there are other ways to tell when an optimal exercise level has been reached. A doctor or healthcare provider can help with these determinations.
Elements of a Cardio Workout
There are four phases to an aerobic workout:
Phase 1: Warm up (5-10 minutes): The goal is to get the heart rate up to about 50 to 60% of the target rate.
Phase 2: Stretching (5-10 minutes): Stretching the muscles helps avoid injury and prepares them for more rigorous activity.
Phase 3: Activity (30-40 minutes): This is the main exercise. Times will vary depending on fitness level.
Phase 4: Cool down (5-10 minutes): The period during which the heart rate gradually resumes its normal level.
At Home or in a Gym?
Once the doctor gives the OK to begin cardio training, it’s time to explore different exercise options. It might be easier to begin at a gym where the staff can explain cardio exercise machines and help develop a program that it suitable for an individual’s needs.
When joining a gym, ask some questions first. Find out whether the staff is certified by the American College of Sports Medicine. Ask what experience they have in working with clients who have diabetes. Also, see if the gym offers a trial membership. Many gyms offer a free day or a free week or more to try out their facility.
For some people, however, it will be just as easy to work alone. Jogging and walking are good individual aerobic exercises. Exercising with a partner can help if motivation begins to fade.
Getting More Information
The best place to get more information about cardio workouts is by talking to your healthcare team. Ask them what kind of exercise and at what intensity would be best for your individual needs.
People new to aerobic activity might find it helpful to take a look at About.com’s “Cardio for Beginners” or consider working with a personal trainer or physical therapist at first. These professionals can help you learn the basic principles of the activity, determine and monitor your target heart rate, and develop an overall plan.
From Jennifer Hicks, writer for LifeWire, for About.com
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From Jennifer Hicks, writer for LifeWire, for About.com
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Retail: $300
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Of all the Timex Bodylink / Ironman heart rate monitors the Timex Ironman 5F011 is the one that most suits athletes – fitness enthusiasts. Runners, Cyclists, Skiers, Rowers, Triathletes, Hikers, etc, will all benefit from the inclusion of 8x (eight) heart rate training zones and 4 x interlinked countdown timers (for intervals), with additional warm up and cool down timers. Optionally, if used with the new 3D GPS unit (included) , the Timex 5F011 can provide both vertical and horizontal performance data including altitude, speed, distance, and predicted finish time.
Heart rate was 100% accurate even while running next to others wearing other units. Polar, Suunto, other Timex, Freestyle, did not affect this monitor at all.
The GPS unit took a few minutes to lock in and dropped a couple of times during the test run, but overall performed better than my $600 Suunto. I expected that as all of them have that problem on the first run, and on the second test run, in locked in quicker.
Timex has it all together in this great modular unit. They have added multi heart rate zone training, interval sessions and 3D functionality. A combination of heart rate zones, optional speed / pace zones, auto-lapping, time based intervals plus Finish Time Predictor (when using GPS 3D unit) make this unit truly universal for all outdoor sports. For fitness training, the best new feature is the FINISH TIME predictor. You tell it you are running (or cycling) a 10K (or miles) , it works out your finish time based on current speed and distance travelled so far. This is continually updated while you run to help you achieve your Personal Best. Something we all want every run.
With the addition of the 5G751 Data Recorder 2 and view your workout over a map using gpsvisualizer.com or other online mapping software to actually see how hard your heart was pumping up that hill, etc.. Its an additional tool thats worth purchasing if you are serious, retails at $75, can find online for less.
The book took a while to digest as this unit is FULL of features and customizable options. Three manuals come with it and I’d recommend tinkering with it before you go out and try to run a very important event. Sure, one of the manuals is how to put on the chest strap and the other is about the GPS sensor, but Its worth the time to go over then manuals, as theres a lot of nice features that aren’t obvious in the beginning. Everything thats full of options come with manuals, so I don’t consider that a negative, but to some it could be daunting. Sure, you can just put it on and run, but that would be like taking a Ferrari out and keeping it in 1st gear.
Pros: Timex, Size, features. Price per feature when compared to other manufacturers.
Cons: GPS lock in speed, three manuals. Please note GPS lock in was faster the second and third times I used the monitor.
Summary: If you are a serious athlete, wanting a serious tool for training and don’t mind read the book once or twice – this is the tool for you.
Overall: 4.8 of 5 Stars.
Danny Johnson – Athlete, Competitive Age-Grouper Triathlete, Former Sports Trainer. Lives in near the Foothills of the Rocky Mountains in a place called Boulder, Colorado- a mecca for professional triathletes where he trains and runs a website specializing in High Performance Gear and Watches for When Time Matters. Contact him at http://www.GreatWestSports.com
Link to more info on the Timex 5F011 Bodylink System
Link to more info on the Timex Data Recorder 2 5G751
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