Heart Rate Monitoring

Elite boxing and fitness gym in Columbia, MD offers fitness and self-defense classes for boxing, personal training, cardio fitness, weight loss and morning group fitness classes. Find fitness classes for kids in Columbia, Ellicott City, Howard County, Baltimore City, and Baltimore County, MD.

Heart Rate Monitoring


Heart rate tracking and monitoring screen at the fitness gym Ellicott City, Columbia, MD.

Our heart rate monitoring combines exercise and the latest technology in fitness tracking and reporting.

The heart rate monitor is an innovative wearable heart rate based system that uses wireless and cloud technology to accurately and conveniently monitor physical activity. It delivers a fully connected solution for anyone who wants an accurate (equiv. to an EKG at 99.4%), gamified and motivating wearable experience. The comfortable device monitors heart rate, calories and time exercising that convert into Effort Points (MEPs), with a focus on rewarding effort and fitness.

Fitness Interval Training

  • Interval Training - Intervals of Conditioning &  Intervals of Strength Training
  • Heart Rate Monitoring - We loan HR monitors to all members
  • Designed for EVERY Fitness Level!
  • Strength & Conditioning
  • High Intensity Workouts
  • Educated and Friendly Trainers
Heart rate tracking and monitoring screen at the Elite SFN fitness gym in Ellicott City and Columbia, MD.

Heart-Rate Monitoring - Why It Works

By providing customers with a heart-rate monitor, we can track their interval training sessions using the latest technology. Real time heart rate, percentage of maximum heart rate and total calories burned. During the PEAK Training Session, clients will perform multiple intervals designed to produce 12 to 20 minutes of training at 84% or higher of your maximum heart rate. This program design produces workout “Afterburn Effect", which is an increased metabolic rate for 24 to 36 hours after the workout. When combing the amazing workout with interval training, our clients burn an average of 500 to 1000 calories.


90-100% of max heart rate

  • Develop Maximum Performance and Speed
  • Ideal for Fit persons and athletic training


80-90% of max heart rate

  • Increase maximum performance capacity
  • Muscular fatigue and heavy breathing


70-80% of max heart rate

  • Improves aerobic fitness


60-70% of max heart rate

  • Improves basic endurance and fat burning
  • Ideal for everybody for longer exercises


50-60% of max heart rate

  • Improves overall health and helps recovery
  • Very easy for breathing and muscles
  • Ideal for weight management and recovery

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Boxing Class (Adult)
Cardio Kickboxing
Technical Boxing
Youth Boxing
Boot Camp
Strength Class
Personal Training
Conditioning Camp
Abs and Glutes
Interval Training


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What our members say

Fitness "Absolutely amazing! The instructors are incredibly knowledgeable, the people are great, and everyone works together as a team. 5 stars!"

Trista Fitness

Absolutely amazing gym! "Absolutely amazing! The instructors are incredibly knowledgeable, the people are great, and everyone works together as a team. 5 stars!"

Scott Absolutely amazing gym!

Fitness, Self-Defense "Love this gym. Very knowledgeable trainers that will responsibly push you. Feels like family when I'm there. I highly recommend to anyone looking for fitness, self-defense, or taking technique to the next level."

Steve Fitness, Self-Defense

Member "I enjoy working out at Elite SFN. The trainers put you at ease. They are all friendly and welcoming. Their workouts are varied and work on different muscle groups each time. The trainers listen carefully to your workout concerns and coach you to get your needs met. I highly recommend this gym! "

Audrey Member

Encouraging Staff "I really enjoy working out at Elite the staff makes you feel comfortable and they are very encouraging. Also they offer a verity of classes. One of the things I enjoy is that the workouts are always different. "

Ernest Gabriel Encouraging Staff

Personal Training "Great trainers. Encouraging group. No frills workout that is perfect for anyone."

Jeff Personal Training

Technical Boxing "Kwame over at Elite SFN has trained me for over a year and half-- primarily in one on one boxing training but also in fitness oriented group classes. Kwame - the owner - is a high octane, push-until-you-are-right-at-the-limit trainer. He has an infectious, positive energy, which is probably why his classes at other gyms were the most popular and crowded boxing classes there. What's cool about Kwame is that he remembers the people he teaches, and now that he's founded Elite SFN, he's created a welcoming and fun place to work out. I routinely drag friends visiting from out of state to early morning private sessions, where, the degree to which is unbeknownst to them, a bevy of mitt work, tire-flipping, and heavy bag work lays waiting for them."

Kenneth Technical Boxing

Top Spot in Columbia Area "This is still the top spot in the entire Columbia area for boxing and conditioning classes. Kwame's actually added some technical boxing classes to complement the conditioning oriented classes. In addition-- and I haven't checked these out yet-- he just launched some studio cycling classes for more workout variation! "

Kenneth J. Top Spot in Columbia Area

Member "Elite SFN gym has something for everybody. Whether you are a beginner and want to improve your general fitness, or an aspiring amateur in combat sports such as kickboxing or boxing. Kwame will taylor a program that is specific to your needs, make you feel comfortable, and help you reach your personal goals. Great gym atmosphere makes you want to keep coming back! "

Mark Member

Member "Kwame, and all the rest of the trainers at the gym are very good and give challenging workouts that make you push yourself harder then you would alone. Also, the way the gym is run, everyone is nice and tries to know you by name. There are a variety of classes to take and will be expanding soon, so there is no shortage of things to do. "

Nathan Member

Columbia MD "This place is amazing! Great price and great people! It's like paying for a gym and a personal trainer. The people here really work with you. The managers of the gym don't just sit in the back they workout with you and sincerely support you in trying to better help yourself. It's not just a gym, they train you one on one and even help you with a workout/diet plan! I recommend this place to everyone! "

Rummy V. Columbia MD

Love this gym "Love this gym. Very knowledgeable trainers that will responsibly push you. Feels like family when I'm there. I highly recommend to anyone looking for fitness, self-defense, or taking technique to the next level"

Steve Jacobs Love this gym