Wearing a heart rate tracking device correctly is key to getting accurate readings. While a heart rate watch is typically worn on your wrist, other types of heart rate monitors might use different placement methods like arm or chest straps. Understanding the proper way to wear and care for your specific device will enhance its performance.
Wearing a Heart Rate Watch on Your Wrist
Most heart rate watches use optical sensors that shine light into your skin to detect blood flow. For optimal accuracy:
- Placement: Wear the watch on the top of your non-dominant wrist. Position it slightly higher up your arm from the wrist bone (about 1-2 finger widths above).
- Fit: Ensure the band is snug, but not uncomfortably tight. It should be tight enough so the sensor stays in contact with your skin and doesn't slide around during activity, but not so tight it restricts blood flow. If you can easily slide a finger under the band, it might be too loose.
- Sensor Contact: Make sure the back of the watch, where the sensor is located, is in firm contact with your skin.
Wearing a Heart Rate Monitor Band
Some heart rate monitoring devices come as separate units with bands, often worn on the upper arm, forearm, or chest. These might use optical or electrical (ECG) sensors.
- Placement: Follow the manufacturer's instructions for your specific model. Armbands are typically worn around the bicep or forearm. Chest straps are worn directly against the skin across the chest, usually just below the pectoral muscles.
- Snug Fit: Similar to a watch, the band needs to be snug enough to maintain sensor contact, especially for optical sensors. An ECG strap needs good skin contact (sometimes aided by moisture).
- Orientation: Pay attention to the correct orientation of the sensor unit on the band, as indicated by the manufacturer.
Ensuring Accurate Readings
Regardless of the type of device, proper wearing and maintenance contribute significantly to accuracy:
- Cleanliness: Keep the sensor area clean and free from lotions, dirt, or sweat residue, which can interfere with readings.
- Warm-up: Readings are often more stable a few minutes into a workout after your heart rate has settled into a rhythm.
- Movement: Excessive or sudden movements, especially with wrist-based optical sensors, can sometimes disrupt readings.
- Tattoos: Tattoos can interfere with optical heart rate sensors on the wrist or arm. Consider wearing the device on a different location if needed.
Caring for Your Heart Rate Monitor Band
Keeping the band clean is essential for hygiene and performance. As noted in one reference, cleaning the band often requires removing the sensor unit first.
To wash the band:
- Remove the sensor: Start by undoing the velcro on the band.
- Slide through the buckle: Slide the band through the buckle to separate the two parts if necessary.
- Detach the sensor: Remove the sensor unit from the band.
- Wash the band: You can then wash the band separately (check manufacturer instructions for washing method).
Always reattach the sensor correctly before wearing the device again.
Understanding how to properly wear and maintain your heart rate device ensures you get reliable data to track your fitness and health.
