You will be shown how to do this at the beginning of the semester. A card will be provided to you with instructions. If you continue to have problems please ask a TIGER Study staff member.

Unless you have made a TIGER Study staff member aware of special circumstances, you must always endeavor to complete 30 minutes of exercise within your training heart rate zone in order to be compliant with the research protocol. Failure to do so may cause you to be counted absent from the class. If you are having trouble reaching your target heart rate zone, you must increase your intensity.

Use of a heart rate monitor is not necessary for enrollment in Fitness Boot Camp. It is, however, an option that might improve your efficiency by exactly monitoring your effort level, leading to even greater fat loss. If you're interested in learning more, see your options here. Polar Heart Rate Monitors

HRM's are becoming very popular both in training and in racing. Most pro's and age group triathletes swear by them. This is for good reason. HRM's allow you to really monitor your heart's effort and stress. You may be feeling fine pushing the pace, but your HRM may be able to tell you if you are likely to maintain that pace or burn yourself out. HRM's take some getting use to and will require your becoming familiar with your standard readings, target zones and maximum levels.

Heart rate monitors are helpful, but not essential. They can help you to avoid overtraining and provide confidence as you see your overall fitness level improve, but are optional. More

You can check out a heart rate monitor from the TIGER Study office, Room 105-P Garrison. Heart rate monitors are available for out-of-class check out on Tuesdays and Thursdays, and on Friday afternoons only.

Heart rate monitors must be returned to class within 24 hours if checked out on a Tuesday or Thursday, and on the following Monday if checked out on a Friday afternoon. Failure to return your heart rate monitor within 24 hours will mean you will not get credit for your out-of-class workout. Remember that others may be waiting to check out heart rate monitors, too.

You may make up a maximum of three (3) classes over the course of a semester with out-of-class heart rate monitors.

You must not use an out-of-class heart rate monitor to work out with in class. Return your out-of-class heart rate monitor to the staff and check out a new monitor for your class session.

All heart rate monitors must be returned to the TIGER Office before the last day of class in the semester. Failure to do so will result in you being charged $300.00 and receiving a grade ‘F’ for the class. All straps must also be returned to the TIGER Office before the last day of class. Failure to do so will result in you being charged a $5.00 replacement fee.

All out-of-class heart rate monitors must be returned the day following check out, so you may only make up one (1) absence with each out-of-class heart rate monitor checked out. The only exception to this is if you check out a heart rate monitor on a Friday. Assuming you were in class that day, you may make up one absence on the Saturday and one on the Sunday, then return the heart rate monitor prior to class on Monday, thereby making up two (2) classes over the weekend.

Heart rate monitors make it very convenient to check your heart rate during exercise. Of course, you can check your heart rate by hand, but to do so means you must stop exercising and count your heartbeats. A heart rate monitor receiver is usually worn like a wrist watch, so it is very easy to check the continuous readout while exercising.

Doing so is a key factor to wise training and will help to reduce the risk of short term and long term injury

Each paint specification contains information about the ambient conditions that are required during painting and curing. Unless otherwise instructed these are the correct limits to set.up

When working out, spend the first 5 minutes warming up (or longer, if you haven’t exercised in a while). After 5 minutes, take your pulse for 10 seconds and then multiply that number by 6 – that will give you your heart rate. If you are in your training heart rate, maintain that level of intensity. If you are below your training heart rate, you need to increase your intensity.

A heart-rate monitor is a helpful tool because it gives you a way to gauge effort and recovery and track your fitness progress. Depending on your fitness goals you may want to thoroughly read up on using a heart-rate monitor. Most come with manuals, which provide the basics. You can find additional information here. If you’re comfortable pedaling slightly slower, go ahead and pedal slower.

You may not reserve a heart rate monitor ahead of time. You may not check out a heart rate monitor on behalf of your friend(s). This policy is designed to be fair for all participants.

SET is an abbreviation for Skills Examiner Training. Through this program, you can become a trainer for others seeking the skills that you have already learned. You must apply for authorization to be given this authority by your wing. Take the online test first at: https://ntc.cap.af.mil/ops/tests/default.cfm?Message=Ok&grp=dos&CFID=108873&CFTOKEN=43684237 Indiana Wing members can get the application form at: http://www.geocities.com/tonya_ashcraft/INWGF61.doc

Kath: Polar is my favorite brand and one of the most widely used. I chose the F4 because it's a lot less expensive. If you have money to spend, go for the F6! I hope to get one someday, but for now the F4 does all that I need to keep me working out hard - heart rate, time, and kcal estimate. Tiffany on F4: I went out and got the Polar 4 after hearing Kath talk about it- and love it!! The strap is not noticeable- it fits right under the elastic of a sports bra and is about that same width.