Heart rate zones -- any opinions welcome

MHTret

Will spare you the details of my search for the answer to finding the best method to figure target heart rate, and just say that I finally settled on a site from Norway, a Prof Wisloff, because of his work with interval training and also because the numbers I got from that calculator "felt" like they were correct. The American Heart Association still uses the old method of 220 minus your age, which gave me a "vigorous" range that felt like ambling along on a nature walk.

I realize this is all pretty iffy without lab testing/stress test, but I just want to get the best guess programmed in my tracker (a Garmin VivoActive), as I've listed my activity as sedentary in MFP and am eating back exercise calories.

I do use a heart rate monitor for dedicated cardio (walking outside or on treadmill, or stationary bike), and aside from calories burned, I really want to get the best guess on "moderate/vigorous" activity minutes total per day for general health. The calorie thing will be obvious over time and can be adjusted, but the activity level is a little more nebulous.

So, if anybody has some information or opinions to share on HR, I'd really appreciate it!

Farback

I did a sprint test on a treadmill. Steady state run for about ten minutes then a series of max speed possible 1 minute sprints to failure. It was a while ago, so the exact breakdown is from memory, but you could find it on the web somewhere. This gave me a max HR of 187 at the time I did it last year. I'm 59, so The 220-age tells me 161. I can and regularly do much higher than that running intervals. The 220 formula is for couch taters. When I was in cardiac rehab last year that was my supposed max, but when they weren't looking I'd spike up into the 180s doing a run.

MHTret

Farback -- thanks so much for the input. With your info, I do believe the formula I found is better for what I need than the standard one.

BTW, have enjoyed your pictures -- inspiring!!

Thanks again for taking the time to weigh in!!

marekdds

I take offense to your couch tater remark, lol. I take meds that artificially lower my bp. My resting heart rate is 50. When they did my stress test, I ran on the treadmill for 20 min before it got to 140. When I run hard, I don't get above 160 and that is not til the 3rd or 4 th mile. So, I guess it is different for everybody. I am pretty happy with anything above 150. Oh, I am 63, 5'6" and 135, if that makes any difference.

Farback

marekdds wrote: »

I take offense to your couch tater remark, lol. I take meds that artificially lower my bp. My resting heart rate is 50. When they did my stress test, I ran on the treadmill for 20 min before it got to 140. When I run hard, I don't get above 160 and that is not til the 3rd or 4 th mile. So, I guess it is different for everybody. I am pretty happy with anything above 150. Oh, I am 63, 5'6" and 135, if that makes any difference.

No offense meant. My point is that things like the basic max HR formula and BMI charts don't work well for people who work out regularly. I'm glad I avoided the beta blockers. one of my friends is on them after his quad bypass, and it limits his ability to work out. I've got good BP, 120/70, but I can't get my resting heart rate lower than 72 no matter how fit I get. Might be cause part of it is DRT (dead right there as we say in emergency services)

marekdds

I was just joking! Old age sucks sometimes. On the flip side, I am in better shape than I have been in my life. I will take that even with the life's foibles. I am still on my own two feet and fighting hard to stay that way.

AnnPT77

I'm skeptical even of the treadmill stress test results, if it's in a medical scenario. (This may not be fair, because heart rate is activity specific.) Here's why:

I am a rower, and our coach had us do something called a step test on a rowing machine. Essentially, you start out at a moderately aggressive pace, then try to go a specific amount faster at regular intervals (I think it was 5 or 10 seconds per 500 meters faster, increasing every 30 seconds, but it's been a while). At the same time, someone records your heart rate every 15 seconds. You keep going until you can't achieve the higher pace for at least 5 strokes. My heart rate maxed out at around 181 (I was 50-something at the time).

Not long later, I had to do a treadmill stress test (ruling out a heart issue for some symptoms I was having). They pretty much stopped me somewhere in the high 40s and told me that was my max. Clearly, not helpful (140-something isn't even out of my aerobic training zone).

(I've hit the low 180s since, occasionally, on the rowing machine. My heart didn't explode.)

marekdds

I think that is the standard target range for old folks. They stopped me when I got to 145, I think, and that took 15 minutes. Guess they don't want people dropping over on the treadmill.

AnnPT77

marekdds wrote: »

I think that is the standard target range for old folks. They stopped me when I got to 145, I think, and that took 15 minutes. Guess they don't want people dropping over on the treadmill.

Yeah, I got the idea they wanted to stop me when I reached my (220-age) max. I kinda argued with the tech (while still treadmilling). smh.

MSDave

My problem may be the opposite. My resting heart rate when I'm exercising regularly is about 60 bpm. Yesterday, after a vigorous 3 mile walk (4 mph rate) it peaked at 116 bpm. The highest ever was 150. I'm feeling the best ever which is what matters. I tried jogging but knees hurt too much.

marekdds

Me too, resting heart rate is about 52-55. Even if I am trying to kill it running, the best I get is the 150's.

Farback

Well, part of ya'll's heart ain't dead.

marekdds

lol, I certainly hope not. Since calorie burn is based on heart rate with my hrm, it really sucks the small amount I burn. Never know what to trust.

fiddletime

At 60 years old my max HH is 160 using the 220 calculation. I've been higher sprinting on my treadmill, but it seems to be about right for me. I have a good sweat going from 140-160 and feel like I'm getting a good workout.