Using your heart rate monitor

Why do I need to wear a heart rate monitor?

You will be asked to wear a heart rate monitor to help us collect data on how hard you are working during your exercise sessions. It is not because we are concerned that the exercise we ask you to do will cause you any heart problems, but it does help us know you are exercising at the correct level.

For the STAMINA programme, you will be provided with a heart rate monitor (watch) and chest strap to wear during all of your supervised exercise sessions (as shown below).

The clinical exercise specialist will check your heart rate periodically by asking you to read the number on your watch. This will be to check if the exercises you are completing are too easy, too difficult or just right. For example, if your heart rate is higher than required, the clinical exercise specialist may ask you to reduce your speed or do fewer reps.

You will be shown how to use the heart rate monitor in your induction session. Thereafter, you will be responsible for wearing the heart rate monitor and chest strap during your supervised exercise sessions at home, and then uploading your data to software called Garmin ® connect. In this section we provide instructions on how to use the heart rate monitor and upload your data to Garmin ® connect.

Box 1:

  • The watch

  • Charging cable

  • Instructions

Box 2:

  • Chest strap

  • Module

Are heart rate monitors accurate?

You may wonder why we are asking you to sync the chest strap heart rate monitor to the watch instead of using the heart rate monitor watch alone.

At present, heart rate monitoring technology on watches does not produce accurate enough measurements during exercise (other than gentle exercise). However, by syncing the chest strap to the watch enables the clinical exercise specialist to monitor your heart rate more accurately and check you are remaining at a moderate intensity.

Exercise at a moderate intensity has been found to reduce fatigue and enhance quality of life in men on androgen deprivation therapy.

We recommend you regularly clean the monitor, by simply wiping with a tissue, as a build-up of sweat and salt on the strap can decrease the ability of the monitor to record accurate data. Further information can be found below.

There may be some men on the STAMINA programme for whom the use of a heart rate monitor is inappropriate, due to the presence of certain arrhythmias of the heart, or due to skin conditions. Your clinical exercise specialist will discuss this with you.

 

How to wear a chest strap?

Firstly, you need to attach the module to the chest strap ensuring both Garmin ® logos are facing the front. You're then ready to put it on.

You should wear the heart rate monitor directly on your skin, just below your chest muscles (see picture).

Wrap the strap around your chest and connect the strap hook to the loop.

Adjust the strap so it feels snug enough to stay in place during your activity, but not too tight you can't move.

Make sure the care tag does not fold over as this may irritate your skin.

Top tip: Slightly wet the four patches on the back of the strap with

water to create a stronger connection between your chest and the

transmitter. This will sync your devices more easily.

How do I sync the heart rate monitor (chest strap) and watch?

The first time you connect the heart rate monitor (chest strap) to your watch, you must set up a connection between them. After the connection is set up, the watch automatically connects to the chest strap when you start your activity, and the chest strap is active and within range.

Top left button (the sun button) is used to turn the watch on/ off.

Top right button (the runner button) is used to select yes.

Bottom left button (the back button)is used to return to the previous screen.

Bottom right button (the down button) is used to move down a list. 

  1. First, put on the heart rate monitor as per the previous instructions.

  2. Press Back  so that the Menu screen appears.

  3. Press Down repeatedly until you have highlighted the Settings option, then press the Runner button (top right) to select it.

  4. Press Down again until you have highlighted the Sensors option, then press the Runner button to select it.

  5. The next screen will have one option: Add. Press the Runner button.

  6. The screen will then say “Hold Device on Sensor” – hold the watch against the heart rate monitor module in the middle of the chest strap (the plastic piece that snaps on and off). Wait a few moments and the devices should connect. You will hear a beep and buzz from the watch and a message will appear on the screen saying, “HR Monitor Connected”.

  7. Next the screen will say “Move to next sensor select back when finished” and then “hold device on sensor”. Press the Back button repeatedly until you are back at the normal watch screen.

How do I record an activity?

 

In each supervised exercise session, you will be asked to record your heart rate on your watch as a safety measure. We recommend you familiarise yourself with the instructions below and use this as a checklist before each session: 

[   ] Put on the heart rate monitor.

[   ] Select the Runner symbol and press Down until an option called Cardio comes up.

[   ] Bring the watch within 1 cm of the heart rate monitor module and wait while the device connects to the sensor.

[   ] When the device detects the sensor, a message appears to notify you.

[   ] Press Runner to start the session. A timer will start at the top of your screen showing the live duration of your session. Your heart rate (number of beats per minute) will be displayed in the middle row of the screen. Calories burned will be displayed on the bottom (though we recommend you ignore this).

[   ] To pause a session, press Runner.

[   ] To resume a session, press Runner again with the Resume option selected

[   ] To finish a session, press Runner then press Down once to select the Save option and then press Runner again. “Activity saved” will appear on your screen followed by some summary numbers about your session that you can navigate using the Down button.

[   ] Press Back to return to the normal watch screen

Note: If you start a session by accident and don’t want it to be recorded, pause the session and select the Discard option – confirm this by then selecting Yes.

How do I upload my heart rate data to Garmin connect?

After each supervised exercise session, we will ask you to upload your data to an App called Garmin Connect (accessible on smartphones and tablets), or onto Garmin Express (accessible on a computer and laptop).

We ask you to do this as part of STAMINA to log how much activity you are doing and to ensure that the exercises you are doing are appropriate for you.

Before you upload your data, you will need to download the relevant software for your device.

If you have a smartphone or tablet you will need to download Garmin connect. Instruction can be found below (Option 1)

If you have a computer or laptop you will need to download Garmin Express. Instructions can be found below (Option 2)

Option 1: Downloading Garmin Connect

Step 1: Download and open the App

  • Open the App store on your phone

  • Search for Garmin Connect

  • Select the App

  • Tap install and wait for it to download

  • Once downloaded, tap open

Step 2: Sign into your account

  • Once you open the App you will have two options, 'create account' or 'sign in'. Tap 'sign in'

  • Type in the user name and password provided to you then tap 'next'

  • Next you will receive a prompt on your screen to allow you Garmin watch to stay connected to the app via your phone. Tap OK

Note - you may be asked to read and agree to the EULA and confirm you are over 16 years old. Please confirm both and select next.

Step 3: Connecting your device

  • Turn your watch on

  • Open the Garmin Connect App

  • Tap the three horizontal lines in the top left of the screen to open the menu

  • Tap Garmin Devices

  • Then tap 'add device'

  • You will be prompted to allow the app to access the device location. Tap 'allow all the time' or 'allow only while using the app'

  • Select your device by selecting the image of Forerunner 35.

  • Your phone/ tablet will now try to connect to the watch.

  • Once connected, select 'connect it'

  • Next you will be prompted to enter a pin number. The 6-digit pin will be displayed on your watch screen. Type this number into the app and tap OK.

Step 4: Selecting your preferences

  • You will be asked to enter your typical sleeping hours. We will not use this information for STAMINA.

  • You will then be asked if you would like to receive notifications (to turn notification off see instructions in the image).

  • Tap next, and your watch will now synchronize with Garmin Connect.

  • Wait a moment for this process to complete.

Syncing to Garmin Connect

  • When you open Garmin Connect you will see a home screen similar to this one

  • To upload your data, tap the blue circular arrows in the top right hand of the screen

  • Once the arrows turn white the sync has begun

  • Wait until the circle next to it has a white outer layer

  • The sync is now complete

  • You can close the App

Option 2: Downloading Garmin Express

Step 1: Searching and downloading Garmin Express

  • Open you web browser

  • Search for 'Garmin Express' and select the first link, or type in the following link and press enter  https://www.garmin.com/en-GB/software/express/windows/

  • Scroll down the web page until you find the Download button.

  • Select Download for Windows or Download for Mac - dependent on the device you are using.

  • You will be prompted to choose where to save the download file - we recommend saving it to your desktop.

  • You may need to select yes when prompted, to allow the software to be installed.

Step 2: Opening Garmin Express

  • When Garmin Express has installed, click launch Garmin Express.

  • Next, click add device.

  • Next, clip the charging cable to the Forerunner watch and plug the USB into your PC/laptop.

  • A box may appear. You can close this.

  • Open Garmin Express by selecting its icon on the taskbar at the bottom of your screen

  • You should get a pop up to say your device has been found

  • Click the blue box saying 'Add Device'

  • Sign in using the details provided by the research team

  • We recommend adding the research team number as a nickname for the device in case it gets lost - 0114 2253586

  • Click next, and your device will sync.

Syncing to Garmin Express

  • To sync your watch with Garmin Express, clip the charging cable to the Forerunner watch and plug the USB into your PC/laptop.

  • A box will pop up, you can close this.

  • Next, open the Garmin Express short cut that will have appeared as an icon on your desktop.

  • Your device will sync automatically.

  • Once complete you will see a green tick at the top right of your watch image.

  • If your watch does not sync automatically, you can click on the image of your watch.

  • Click the sync button

  • Once complete, your screen should look this this and you can unplug your device and close Garmin Express.

 

 

 

 

 

 

 

 

How do I keep my heart rate monitor clean?

You will wear the heart rate monitor in every supervised exercise session, so it is likely to get a bit sweaty. We recommend you unsnap the module from the chest strap and rinse it in warm water once a fortnight. To dry the strap, lay it flat or hang it up.

 

Machine wash (STRAP ONLY)

After every seven uses it is recommended to machine or hand wash the strap (check the label of the strap to verify which).

  • Machine wash the strap in a regular load of laundry. Fasten the strap by putting the hook through the loop.

  • Place the strap in a washing bag or mesh laundry bag to prevent the strap from getting tangled.

  • Use a small amount of detergent. Do not use detergents that contain harsh chemicals, fabric softener, bleach or abrasive materials.

  • Run the washing machine on a normal cycle of any temperature up to a maximum of 40°C.

  • To dry the strap, lay it flat or hang it up.

  • Do not put the strap in a dryer.

 

Hand washing

  • Hand wash the strap in cold water.

  • Use a tiny amount of mild detergent, such as dishwashing liquid. Using too much detergent may damage the strap.

  • To dry the strap, lay it flat or hang it up.

 

Other top tips

  • To prolong the life of your heart rate monitor, unsnap the module when not in use.

  • It is unlikely you will need to change the battery of the heart rate monitor as the expected battery life is 3 and a half years.

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Video Tutorials

Tutorial 1: How to record your exercise session on your heart rate monitor

Video description: This video shows you how to record an exercise session on your Garmin watch. Your exercise professional will ask you to do this in every supervised session. 

Tutorial 2: How to download Garmin Connect onto your mobile device

Video description: This video is for smartphone/ tablet users. It shows youu how to download Garmin Connect to a mobile device and then how to pair your watch to Garmin Connect. This is essential for the collection of research data during your supervised exercise sessions. To follow this tutorial you will need your mobile device, your Garmin watch, wifi turned on and Garmin Connect log in details to hand. 

Tutorial 3: How to download Garmin Express onto your PC

Video description: This video is for computer/ laptop users. It shows you how to download Garmin Connect to your computer/ laptop and then how to pair your watch to Garmin Connect. This is essential for the collection of research data during your supervised exercise sessions. To follow this tutorial you will need your computer, your Garmin watch, wifi turned on and Garmin Connect log in details to hand. 

Tutorial 4: How to sync your heart rate monitor to Garmin Connect (mobile devices)

Video description: This video is for smartphone/ tablet users. It shows you how to sync data from your heart rate monitor to Garmin express. You must download Garmin Connect first. You will be asked sync the data from your watch to Garmin Connect, weekly.  

Tutorial 5: How to sync your heart rate monitor to Garmin Express (PCs)

Video description: This video is for computer/ laptop users. It shows you how to sync data from your heart rate monitor to Garmin express. You must download Garmin Express first. You will be asked sync the data from your watch to Garmin Express, weekly.  

Tutorial 6: How to plug your Garmin into your PC

Video description: This video is for computer/ laptop users. It shows you how to connect your Garmin watch to your PC, ready to sync. 

Tutorial 7: How to remove Garmin connect notifications from your mobile device

Video description: This video is for smartphone/ tablet users. If you would like to remove/ change any notifications from the Garmin connect app, follow this video for some top tips. 

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