Tag Archives: Heart Rate

Why Are Fitness Professionals So Obsessed With Target Heart Rates?

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Youll often read that your target heart rate goal should be from 60 to 80 percent of your maximum heart rate when you exercise. And, to obtain the health benefits gained from cariovascular exercise your workout plan should include a goal of three to five workouts per week - 20 to 60 minutes (excluding warm-ups).

Although athletes often exceed the 60-80 percent target to build endurance, the average person gains little additional value when their heart rate exceeds this range. Exceeding the target range puts undue stress on your body and increases your potential for injury. The heart is simply working too fast and your body has a difficult time replenishing oxygen. On the flip side, exercise below the 60 percent target has fewer benefits for those exercising on a regular basis.

So yes, heart rate monitors are useful tools for those interested in maximizing their results in the least amount of time. They are especially useful for endurance athletes and those interested in losing weight. Keeping your heart rate within the target range allows you to exercise for longer periods without exhausting your bodys resources and you achieve maximum benefits during your workout.

Here’s a nice little tool for estimating your target heart rate: Calculate Target Heart Rate.

Typical Heart Rate Zones

  • Warm Up (50 - 60% of max. heart rate): The right zone for people just starting a fitness program and a good warm up zone for those that regularly exercise. This zone has many benefits and a low risk of injury. It also helps you lower your body fat, blood pressure and cholesterol levels - it is estimated that 85% of calories burned in this zone are from body fats.
  • Mild Exercise Zone (60 - 70% of maximum heart rate): This zone basically offers the same benefits as the warm up zone, except you burn more calories due to the increased level of exercise.
  • Aerobic Zone (70 - 80% of maximum heart rate): The aerobic zone will improve your cardiovascular and respiratory system and strengthen your heart. This zone is preferred by endurance athletes and those interested in significantly improving their level of fitness.
  • Anaerobic Zone (80 - 90% of maximum heart rate): Endurance athletes benefit from training in this zone. This zone helps to improve your VO2 maximum - greatest amount of oxygen one can consume during exercise. Your doctor or a higher end fitness facility can test your VO2 max. It takes more than just measuring your heart rate while running on a treadmill; specialized equipment you breath into while exercising is the best way to measure it. Exercising in the anaerobic zone also improves your endurance levels by increasing your lactate tolerance (you fight fatigue better). This is a high intensity zone. Only include it in your workout if you know what you are doing and you have your physicians approval.
  • Max Heart Rate (90 - 100% of maximum heart rate): Consult a physician before creating a workout plan that includes exercises to achieve max heart rate. Although this zone can be achieved and you’ll burn lots of calories, most people - even those in excellent shape - will only exercise in this intense zone for very short periods of time.

Greg Magnus is a member of the Richmond Triathlon Club, YMCA Marketing Committee member, Schwinn Certified Indoor Cycling Instructor, and a freelance writer. He has successfully launched several publishing companies during his career. He is also the founder of The Fitness Liaison Project - dedicated to helping others live better lives.

Contact:
greg@eoecho.com
http://www.gregmagnus/blogspot.com/
http://www.eoecho.com/gregmagnus/

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GARMIN 010-10997-00 Heart Rate Monitor

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GARMIN 010-10997-00 Heart Rate Monitor

List Price: $60.00 Publisher: Garmin
Salesrank: 1306
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Features:

  • Compatible With The Edge 305Hr And The Edgecad
  • Heart Beats Per Minute Wirelessly Transmitted to the Forerunner 50
  • Effectively Tracks and Records your Heart Rate While you Workout
  • Provides Instant Feedback about How Hard your Heart is Working
  • 0.35 Lbs (WxLxH) 2.5″ x 3.0″ x 2.74″

    Customer Reviews:
    Accurate!
    I was very excited when I saw the ad for the Garmin Forerunner 405 and couldn’t wait to get one. Unfortunately, when I went to make my purchase, the store only had the Forerunner 405 without the heart monitor in stock. To get the full benefits of my new Forerunner 405, I knew this was something I wanted to try.

    When my Garmin Heart Rate Monitor came in, I immediately paired it with the Forerunner 405. Pairing was a breeze. I then put it on and wore it for a few minutes to check its accuracy (I wanted to be certain of its accuracy before I adjusted my run workouts based on the results). Suffice it to say, I was more than pleased with the results! It has become a constant companion to me along my runs.

    Easy to use, works great
    I got the Forerunner 405 as a gift, but without the HRM. I got this as an add on, but it worked seemlessly. I put it on and it synched immediately without having to really do anything on the device. Still figuring out all of the features, but the combo is highly recommended (I run and cycle).

    Simple, and reliable.
    The HRM is simple and easy to use. It picks up my heart rate everytime - quickly. I use it to send info to the Garmin Forerunner 405. When I put on the HRM, the 405 announces the connection in no time.

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    Polar F6 Women’s Heart Rate Monitor Watch (Pink Coral)

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    Polar F6 Women’s Heart Rate Monitor Watch (Pink Coral)

    List Price: $119.95 Publisher: Polar
    Salesrank: 357
    Our Price: $109.95
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    Features:

  • Full-feature sports watch displays your heart rate, exercise time, and average heart rate
  • OwnCode transmitter eliminates interference from other heart rate monitors
  • Polar OwnZone helps determine an individual exercise zone; calorie counter and goal management
  • OwnCal feature shows your energy expenditure during one exercise session and accumulated expenditure
  • Zone Pointer displays your target heart rate zone and where your current heart rate is within that zone

    Customer Reviews:
    Jeff G
    This is a solid basic heart rate monitor that functions as advertised. It is adequate for anyone other than world class athletes that need more bells and whistles.

    Pretty good heart rate monitor
    It works perfectly as it claims to does. Band is pretty comfortable and I have no complains about the watch.

    i love this thing!
    I’ve been working out in a classroom setting the last three months and wanted to know if i’d been hitting my target heart rate. I noticed several other people in my class had polar HRMs. I went out to the local sports stores to try to find one but all they had were the pink breast cancer ones or the large black mens watches. It was nearly impossible to find this model in the store. I use this HRM for every workout and love to see how hard i’m working out. I haven’t had any problem with interference or batteries yet.

    Polar F6
    Great product. Data is uploadable to the Polar web site to track the workouts. Very accurate and functional.

    So glad I bought this!
    Before it got here I was starting to have buyer’s remorse. I kept thinking, do I really need this?? I knew I wanted it but need it?

    I am so glad I got it and can’t believe I didn’t follow through sooner.

    It worked perfectly. Registered all the information perfectly. I found it incredibly motivating and it really only took me about 15 minutes to figure out how to use it. It was easier than I thought.This one is a no brainer. I am grateful to another reviewer who mentioned it comes with the chest strap, because I didn’t find that clear. It is fantastic and worked flawlessly.

    I am very happy I purchased this.

    UPDATE: A few days in now and I wanted to add that I easily added all my HRM data onto polarpersonaltrainer.com and that was very easy. That is another really useful tool. I just found the send feature under file, and it chirped away into the microphone and uploaded it into my account.

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    Timex Trail Runner Bodylink System Heart Rate Monitor W/Speed&Distance T5C391

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    Timex Trail Runner Bodylink System Heart Rate Monitor W/Speed&Distance T5C391

    List Price: $350.00 Publisher: Timex
    Salesrank: 55511
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    Features:

  • Guaranteed Timex Manufacturer Warranty. HDO Sport also extends the warranty to a Life-Time Warranty.
  • Exact Speed, Exact Pace, Exact Distance, Continuous Odometer, Hands Free Operation, Digital Transmission
  • Memory Recall, Digital Transmission, Target Zones, Average Heart Rate, Time in Zone, Zone Alerts
  • GPS-Provided Altitude with Vertical Speed (Ascent and Descent Rates)
  • Enhanced GPS Functionality to Provide Latitude, Longitude and Altitude

    Customer Reviews:
    Never leave home without it!
    This is actually my third bodylink system (the second Trail style). The first one I lost after replacing the batteries and not noticing that the gasket did not seal propertly (my bad). The second one is the one I currently use, and I do not go out running without it. The third one, for my son who now shares my running passion. I just ran the Triple Lakes Marathon with it. This watch keeps me motivated and informed of my heartrate, speed, etc. I highly recommend this one (Watch, GPS and Heartrate band)

    Waste of money - don’t fall for they hype
    I train 15 hours a week and I can’t count on this device. I’ve been through 3 non-water resistant (despite timex claims otherwise) watches. My heart rate monitor is sporadic and was pegged at 240 beats per minute for over an hour during my run yesterday. Oh, and to add insult to injury. THE GPS stopped working mid way through my run too. I wasted money. The Timex(lack of) customer service department tells me I can send it in AGAIN to the “hotline watch service” and wait “WEEKS” for it to come back fixed. If you buy this device, then don’t say I didn’t warn you.

    POS - Avoid at all costs
    I purchased the timex bodylink system about 6 months ago and it has been a very negative experience. GPS system is the weak link - satellite acquisition time is more like 15 minutes (if at all) and you can expect frequent interruptions through the course of your run, with all data lost as a result.

    The watch itself is not exactly durable - mine showed paint scuffing within one month of purchase and all button labels had peeled off by month three - given the all I do is run and work in an office it seems like there is a quality problem here.

    The idea of an integrated system to monitor speed/distance and time is a big draw for most runners/cyclists but do yourself a favor and get something from a GPS focused company or else prepare yourself for disappointment.

    Timex’s warranty people were less than helpful - the attitude was basically “not our problem - see the disclaimers in your bodylink manual”. Bottom-line, ignore the fluff reviews planted here by sellers and either pay up for the real deal or stick to a more affordable watch/heart rate monitor system.

    Cyclists view of the 5C391
    Most cyclists who keep performance data use some sort of Polar product- I picked up the Timex for it’s relatively open protocol, 3D GPS data and compact size. I strap the watch to my handlebar with the included rubber mount and drop the other two units in my water pack or seat bag. The system works as advertised- with a caveat that you can expect problems using the data recorder. Timex says some units shipped with bad transmit/receive modules and are replacing them.

    The provided training software is the most basic imagineable. However it does allow the GPS unit to export NMEA data for upload and mapping at sites such as GPS Visualizer. Other software like PCCoach also imports the Timex data and Timex provides an open source library for interfacing with the system. Kudos to Timex for that.

    There are lots of part to the system- I like the flexibility. You can decouple the GPS data and get up to 72hrs of HRM data recorded! On the other hand, I can envision losing track of the data recorder which is very tiny. Perhaps Timex can make the accessories in a gaudy color so they are more “sporty” or create a “find it” feature so they are easier to find if they are misplaced.

    The HRM picks up signals well with no body cream or fussing about required and is relatively comfortable to wear. The HRM is also “coded”. This might be a feature for runners who participate in mass events where they are closely packed, it just annoys me. It renders the HRM unable to interact with my I-Magic trainer and means I’ve got to go back to Timex if/when the strap malfunctions, Thankfully Timex, allows you to change your own battery.

    The GPS unit seems to pick up signals quickly and well. I haven’t had dropouts when riding along the towns and tree-covered roads of New England. The unit does turn off if you aren’t moving so be sure to check it if you stop for a snack or to fix a flat. Being able to view my route in Google maps and mail NMEA formatted rides to other people is great. It could be a fabulous tool for making cue sheets. If a firmware and software update allowed the Timex to have more waypoints and allow waypoint upload/downloads/cueing this feature would be killer.

    The watch itself is relatively easy to operate which is a good thing because the manuals spend so much time reiterating everything in multiple languages they don’t have room to provide any actual, useful instructions. Be prepared for lots of trial and error when trying to access functions, reset values and get things to work as you’d like them to. However, it’s comfortable and suitable as an everyday watch. For cyclists there are real-time mode, summary, navigation, waypoint and interval display modes which can be customized somewhat. The watch allows programmable HZ bands. The pace display is limited to mile/minute since it’s oriented towards runners; cyclists will have to go to the summary data display when the ride is over to get that data. If you’re looking for power or cadence data you’ll need to also have a SRM or powertap.

    The data recorder is both the strength and weakness of this system. Yeah it’s lightweight, long-lived and records lots of data. It is also difficult to use, inflexible and unreliable. It decides for itself when data constitutes a new ride so I often find I can’t get good summary data like ride time or average speed. I can’t figure out how to change what you are recording except with the PC software. The sync cable is USB but has a proprietary connector to the recorder which is awkward to attach and seems fragile. The cord is also easy to forget at home when using a laptop on rides. A standard micro USB connector would be nicer. The recorder is activated by a single button but regularly fails to connect to the watch, HRM or GPS. The system provides no diagnosics or recourse that I could find. It should connect to the HRM, the GPS or both 100% of the time with no messing about and offer on the spot recording filters. On the upside the unit is lightweight, and the battery and storage capacity are excellent. I hope Timex provides software and firmware updates so I can pick when rides should be broken up, don’t have to fiddle with the recorder to synch and can pick what I data want to record in the field.

    If you’re a recreational or touring cyclist, this is a useful system for training and keeping track of ride data. I’ll give it a four based on the data recorder issues and the runner-focused displays. A few tweaks and it would be a killer unit for cyclists.

    Best cost X benefit to wristtop GPS unit
    This is a nice option if you are looking for a GPS unit to help you during trekking or outdoor running.

    The GPS acquisition is fast, the display options are nice.

    The software is not a big deal but the exported data can be sliced and diced in some GPS websites. The weight is nice (wristtop itself).

    The cons are the quantity of loose parts (Gps and Data recorder)and there is not a calorie counter. Like most of small GPS units suffers a lot of interfence from trees and tall buildings.

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    Garmin Forerunner 305 GPS Receiver With Heart Rate Monitor

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    Garmin Forerunner 305 GPS Receiver With Heart Rate Monitor

    List Price: $299.99 Publisher: Garmin
    Salesrank: 61
    Our Price: $193.99
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    Features:

  • High-Sensitivity, Watch-Like GPS Receiver That Provides Exceptional Signal Reception
  • 1 Piece Training Assistant That Provides Athletes With Precise Speed, Distance & Pace Data
  • Includes Training Center Software, Which Allows Users To Download Workout Data For A Detailed Analysis
  • Used For Multiple Sports Such As Cycling, Cross- Country Skiing & Windsurfing
  • Data Acquired May Also Be Analyzed With Www.Motionbased.Com, Which Provides Online Mapping & Route Sharing

    Customer Reviews:
    Great GPS Device
    I purchased this Garmin in the spring of 2008 so i have had some time to use it through the summer. The 305 has some improvements over the previous model. The reception is better if you are walking under a canopy of trees than the previous model. Also the calorie counter is much more accurate on this model. The device holds a charge well and the heart rate monitor works well. Sometimes it can be a little slow acquiring a signal when first turned on so i make sure i turn it on 5 minutes or so before i start running. All in all i havent had any trouble with this Garmin and i would recommend to anyone who likes keeping track of their workouts and distances.

    Garmin Forerunner 305
    I have used the Forerunner 305 a dozen times. A couple 5k runs and the other times indoors on a treadmill and bike trainer. So far it’s great. At first it felt a little bulky on my wrist but since it’s not a problem. Loading the software to the computer was easy. The transfering of info to the computer is also very easy, just plug in the USB cable to the computer and the 305 into the cradle, it’a all automatic. It’s very easy to switch between modes, and also to set up the display to customize what you want to see. I’m very happy I purchased the 305.

    Very unreliable
    I bought a Garmin Forerunner to help me train for running a marathon. The unit is great, and it has been a huge help in training. However, the unit keeps malfunctioning–I am currently on my fourth Forerunner. On Forerunner #1, the GPS went out. On Forerunners #2-4, the device just died, and wouldn’t turn on. Or if I could turn it on, it would turn itself off after a short period of time. Luckily I bought it at REI and they have been good about exchanging the device.

    I really like this device, but I would advice against buying it. Also, Garmin’s customer service isn’t the best. Once you actually get to speak with someone, they are helpful; however, plan to wait on hold for 45 minutes to an hour.

    Garmin Fiorerunner 305 GPS with Heart Rate Monitor
    My Garmin 305 GPS Heart Rate Monitor wrist watch is the greatest! I enjoy using it as I am a marathoner.

    Best athletic watch ever!
    I purchased this watch at the recommendation of one of my colleagues and after I read several reviews. I was a bit concerned since I am an American living overseas. I was concerned that it would not properly track my distance. To my surprise, the watch was able to keep accurate distance even overseas. I have been using this watch for approximately 1 month, and have seen my pace times decrease weekly. I attribute my better times with being able to successfully view my pace. I have also been pleased with the bicylcling feature as well. Again, a great tool. There are so many benefits to this watch. I have only touched the tip of the iceberg. This watch is a must purchase for serious athletes. There is only one disadvantage that I have noted…the regular charging. The watch must be charged religiously every two days, if not in the midst of a workout, you may lose power.

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    The Heart Rate Monitor Book for Cyclists: A Heart Zones Training Program

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    The Heart Rate Monitor Book for Cyclists: A Heart Zones Training Program
    by S

    List Price: $17.95 Publisher: Velo Press
    Salesrank: 316750
    Our Price: $12.21
    Availibility: 1
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    Customer Reviews:
    Motivating, but not a training guide
    As a recreational Mountain Biker, i found this book motivating. However, it’s not a “training guide” for cyclists. Everyone that has never trained should consider buying this book, since it explains the principles involved in heart zone training. You will also find very interesting indoor workouts in the book. It’s not the book for the intermediate cyclist.

    folks who work for Sally E shouldn’t write reviews
    Several people who work for Sally Edwards wrote glowing reviews of theis book. I think their are some ethical issues in reviewing a book written by your employer or business partner.
    Check HEARTZONE.COM for the people who work for Sally.

    Useful information for beginners but painful to read
    This is a book one just wants to hate. The two authors waste pages writing praise for one another. They give their workout recipes (over 60) cutesy-poo names like “Saturday Night Fever” and “Snookie”. Much of the book amounts to promotional messages for the programs by Heart Zones, of which one of the authors just happens to be CEO. Most disturbing, perhaps, the authors do not appear to have any medical or scientific credentials to backup their position as authorities.

    Nevertheless, as a beginner, I found the book quite useful. If you can read past all the junk, the authors have some very simple, down-to-earth approaches to exercise and training with a heart monitor. And they appear to have adequate scientific backup. They define heart rate zones somewhat differently from most other writers, but their approach is easier to follow from a practical point-of-view. Their detailed workout recipes are easy to understand. (There is a neat graphical representation.) Even if you never do a single one of their workouts, you will get a lot of useful ideas for your own. Their formula for estimating maximum heart rate was far more accurate for me than the traditional one (220-age) which others recommend. Their Delta (Orthostatic) Heart Rate test provides an easy check for overtraining, an issue which had concerned me.

    The book definitely was worth the price and more-or-less worth the time.

    Increase Your Preformance Substantially
    If you are serious about reading and following this program, buy yourself a heart monitor for the cyclist with features for cadence, altitutde and Watt output (HAC4 from ciclosport was most price efficient for me with all the features) learn how to use it then read this book.

    In this excellent publication she explains the 5 heart training zones and what each zone does for the heart. She stresses training a certain amount of time or percentage of the work out in each zone.

    I have kept a diary as the author has highly recommended to every athelete and this has helped me plan my work out accordingly and effectively raising my preformance substantially.

    Since I cycle to work every second day, I read the chapters about outdoor training first.Afterwards I read the chapters on indoor cylcing, which encourage me to go to spinning classes from time to time to alter my training routine. I found riding on a stationairy bicycle so booooring until I was in a spinning group.

    You must be disciplined; It worked for me and I am sure it will work for you.

    Mixed bag
    There is definitely some useful information in this book. Since I haven’t read any other books on training with an HR, I can’t compare, but on it’s own merits I would say this book is pretty mediocre. As others have mentioned, it is poorly edited and poorly arranged. Info on the various zones is very good. However there seems to be a whole lot less about how/when to use the various zones, other than very basic “weight management” vs. “fitness”. One last gripe is that nearly all of the outdoor workouts require “flat to slight rolling” terrain. Well, if you live someplace that has a lot of hills, forget getting any useful info on how to train in that environment from this book.

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    Ekho WM-108 Heart Rate Monitor Watch

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    Ekho WM-108 Heart Rate Monitor Watch

    List Price: $69.95 Publisher: EKHO
    Salesrank: 140810
    Our Price: $58.95
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    Features:

  • Heart rate monitor watch with time, date, stopwatch, and countdown timer functions
  • Reads current, average, and maximum heart rate, with target zone alarm
  • Interfaces with heart-rate-interactive equipment in most health clubs
  • Includes ultra-slim ergonomic chest belt transmitter; warmup and recovery timers
  • User-swappable batteries; backed by 5-year warranty

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    Heart Rate Calc Ruler Dysrhyth 2E

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    Heart Rate Calc Ruler Dysrhyth 2E
    by H

    List Price: Publisher: Mosby
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    Suunto T3c Heart Rate Monitor and Fitness Trainer Watch (Black Polished)

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    Suunto T3c Heart Rate Monitor and Fitness Trainer Watch (Black Polished)

    List Price: $189.00 Publisher: Suunto
    Salesrank: 2284
    Released: 2008-02-14
    Our Price: $125.48
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    Features:

  • Heart rate: including average in real time
  • Interference-free digital ANT transmission and coding
  • Training Effect in real time
  • Suunto Comfort Belt for improved fit and measurement
  • Training logbook on device

    Customer Reviews:
    Disappointing
    I’m a longtime fan of Suunto products and love my Altimax altimeter watch. That being said, I find the T3C to be a disappointing product for several reasons. Although it does work well as an HRM, and I like the menuing, there are some problems that prevent me from recommending it.

    1)This unit is made in China (not Finland) and doesn’t have the same quality feel as the Suunto wrist computers.

    2)The watch band (wrist strap) that comes with the unit is completely unsuitable for an athletic watch. It’s polished, stiff, black plastic, and uncomfortable to wear. The replacement strap available from Suunto is perfect for this watch, should have been included and costs $20. Additionally, the strap is unique to Suunto so you cannot use a velcro strap or another brand.

    3) The watch face scratches VERY easily, unlike the Suunto wrist computers. You will want to buy an Invisible Shield screen protector, and they cost $10. So plan on spending $30 more just to get this unit in useable condition.

    Bottom Line: I wouldn’t buy it again. Polar does a better job with heart rate monitors.

    It works
    I’ve only had it a few weeks, but I’ve used it almost daily, and it works reliably with one very minor glitch: its sensitivity in the first minute or two of a workout is questionable. Sometimes the heart rate display in the first few minutes doesn’t change when I know full well my heart rate has. This is probably related to electrical conductivity. As soon as you start to perspire at all it’s 100% reliable, and I’ve avoided this problem by pre-moistening the contacts. I think one can buy special conductive gel like what they use in EKGs. Anyway, this is minor. I’ve used it on twelve 50-180 minute runs and never had any problem except in the first minute or two. The chest strap is also comfortable enough that you can forget it’s there.

    Not Suunto Good
    This is not a very good product for Suunto. The chest monitor belt broke as soon as I took it out of the box. Not user-friendly.

    And the seller does not accept returned goods that are out of the box, and then, only within 3 days. Ridiculous.

    nice upgrade
    Pros:

    Huge upgrade from my previous Nike brand heart monitoring watch. Sleek, discrete profile, perfect display options. This color (black polished) to me is the least ‘eye-sore’ option for this product. Easy to set-up. Being able to easily lock/unlock the buttons minimizes accidental starts and stops of the funtions. Thorough design for basic cardio-training.

    Cons:

    It’s not easy to tell online, but the wrist band has a shiny plastic tone. The buttons/labels are very discrete, so navigating the funtions may take some referencing to the manual a few times. The watch face is easy to read but scratches easily, so recommend the watch be removed when doing tasks that may lead to bumping or rubbing the watch across abrasive objects.

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    Suunto T1 Heart Rate Monitor and Fitness Trainer Watch (Espresso)

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    Suunto T1 Heart Rate Monitor and Fitness Trainer Watch (Espresso)

    List Price: $109.99 Publisher: Suunto
    Salesrank: 84520
    Released: 2007-09-12
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    Customer Reviews:
    Good for practice, but not sure for the real marathon
    It’s too complicate to use. You need to have a good look at the manual to use it.

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