Estimated read time: 2-3 minutes
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Over the past few weeks, we've been following a group of people as they try to improve their fitness and overall health using a heart monitor.
So far we've seen how it works in the gym. Now it's time to take it out on the road.
Cycling is a perfect aerobic workout. It tones your muscles, burns plenty of calories, and lets you cover a lot ground quickly.
Fitness expert Eric Harr says a good warm-up is key. Keep your heart rate under 110 for 10-15 minutes.
Eric Harr/ Fitness Expert: "IT'S STILL CONFERING CARDIOVASCULAR BENEFIT BUT IT'S ALLOWING YOUR BODY TO EASE INTO THE WORKOUT, RATHER THAN-- IT'S ANALOGOUS TO JUMPING IN YOUR CAR AND HITTING IT AT 7000 RPMS. IT'S NOT GOOD FOR THE ENGINE. SAME FOR THE BODY."
Jayne McCall says using a heart monitor has helped her get more out of her workout by finding the right pace.
Jayne McCall/ Polar 100: "I USED TO GO TO THE TREADMILL AND I'D THINK OK, I'M GONNA RUN FOR AN HOUR, AT YOU KNOW 8 OR WHATEVER. I'D JUST RUN AND YOU TAPER OFF AFTER JUST 15 MINUTES. SO THE HEART RATE MONITOR HAS TAUGHT ME TO HAVE A GOOD WORKOUT AND IN AN EFFICIENT WORKOUT YOU HAVE TO BRING IT DOWN A NOTCH."
David Scott is training for his first triathlon.
David Scott Polar 100: "USING THE HEART RATE MONITOR IT'S ALLOWED ME TO TRACK MY EXERTION LEVEL DURING ANY WORKOUT AND KEEP MYSELF FROM GETTING FATIGUED TOO EASILY."
For peak performance and a faster recovery you have to stay hydrated. That means drinking a standard water bottle every hour.
Eric Harr: "IF YOU'RE EXERCISING MORE THAN AN HOUR, THEN IT'S A GOOD IDEA TO TAKE AN ELECTROLYTE REPLACEMENT DRINK LIKE GATORADE OR CYTOMAX. BUT IF YOU'RE NOT EXERCISING ANY MORE THAN AN HOUR, THEN WATER WILL SUFFICE."
You also need to eat. Energy bars, drinks or gels do the job. They are fast food for athletes.
"IF PEANUT BUTTER WORKS FOR YOU OR A SUBWAY SANDWICH, AS LONG AS YOU'RE GETTING THAT 3-500 CALORIES AN HOUR YOU CAN PRETTY MUCH EAT ANYTHING THAT YOUR BODY CRAVES."
Simple tips to help you get the most out of your workout.