HR Question

shaydon80
shaydon80 Posts: 138 Member
in Fitness and Exercise
I've read that your Maximum Heart Rate shouldn't be more than 220 minus your age, which for me would be 189. I often top out pretty close to that and during a recent 5K I was sometimes all the way up to 197. How bad is it to be above that max heart rate? Also, how accurate is that general rule of thumb (220 minus age)?

Replies

  • omma_to_3
    omma_to_3 Posts: 3,265 Member
    I asked this question too, a while ago! The consensus was the "max" heart rate isn't the max SAFE heart rate like I thought, but the actual maximum your heart will beat in a normal rhythm. So, for you, the formula isn't accurate. Mine isn't accurate either. Mine will get up to 193/194 when I'm really pushing it. So, MY max heart rate is 194, vs. the 183 the formula says.

    When I'm running, (I'm about to start week 7 of C25K), my average heart rate is in the low to mid 160's, with my max being in the mid 180's most days, up to 194 on "bad" days. I'm still alive and kicking LOL.
  • shaydon80
    shaydon80 Posts: 138 Member
    Bump
  • Azdak
    Azdak Posts: 8,281 Member
    There is a lot of variation in max HR in the general population, so the 220-age (or any other formula estimate) is only a rough starting point. If you do not feel any symptoms --palpitations, abnormal shortness of breath, dizziness, etc, then the HR is likely OK and not your actual ma HR.
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    220-age is not very accurate. It's a good baseline estimate, but beyond that it's not very useful. From everything I've read, you shouldn't maintain a HR in the 200's. For most people, you can't maintain a HR high enough to be risky, because your muscles can't physically keep pushing forward for very long in the upper anaerobic zone. Spiking in the 190s or up to 200 for me is possible during HIIT. If you experience the symptoms @Azdak described, talk to a doctor about it.
  • michellekicks
    michellekicks Posts: 3,624 Member
    Your max HR is the maximum number of beats per minute you can get your heart to go. Basically, if you put further demand on your body than it can handle by circulating your blood at your max HR, you will probably just pass out until your needs come down in line with what your heart can do.

    I don't think it's a great idea to try and sustain your max HR for any significant length of time.

    Having said that, my max HR from the formula should be 184. I sustained over 181 for the last 10 minutes of my last 10km race and hit 193 at the end when I crossed the finish line. Obviously my max is not 184.

    I did, however, feel like I could have been on the verge of passing out while I was running... even though I felt perfectly capable of running that speed. Got a new PR out of it too!

    The only way to truly know your max HR is to have it properly tested in a sports lab. As a runner I expect to race at about 92% of MHR average for 10km.
  • shaydon80
    shaydon80 Posts: 138 Member
    That makes sense. I'm pretty sure 197 was when I was nearing the finish line and I definitely could not have sustained that pace for a long period of time. I think my average HR is somewhere around 170 so I guess I'm doing alright. So does anyone know what my tagret heart rate zone should be? I'm looking for improvement in cardio endurance and fat loss.
    Thanks again!

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