Heart rate - what's too much?

Articeluvsmemphis

I think you're fine, as long as you feel okay. My HR gets pretty high as well(180-200). when you exercise more, your heart becomes more efficient and during the same routines it will continually get lower as the exercises are easier to perform

bsgkid

The general rule of thumb is 220 minus your age (max number) and then aim for 65-85% of that (fat burning zone). So for me at 45, my max would be 175, and my fat burning zone would be 114-149. Everyone is different and has different medical issues, so verify your range with your doctor. The above is just the guideline they teach in school.

chrishgt4

over 9000!

hdsqrl

What I'm getting out of all of these comments is (a) of course, the doctor will know best, and (b) as long as I don't hit the 180 mark, chances are pretty good that I *should* be okay, assuming I feel fine along the way. Thanks!!

gayje

My resting HR is about 62 - 68 and I have lung disease. Just for fun earlier this week I decided to push myself while running the vacuum and I topped out at 200. I did this only for a few minutes and had to use my rescue inhaler before and during. My heart did not pump out of my chest and it actually felt good. My doctors (cardiologist and pulmonologist) have both said it's okay for a few minutes but not an all the time HR during exercise. Because of my lung disease, I tend to get into a higher heart rate very quickly when I exercise and could not possibly keep within a "fat burning zone". At least I don't think I could. I like to exercise now that I'm addicted to MFP!

So, yes, ask your doctor. You may be able to get this question answered with a phone call to the advice nurse in the doc's office but I like to say that "if you're insured, a co-pay is WELL worth the peace of mind to get your questions answered".

mewaybright

The Red Line Zone 90% to 100%
Training in this zone will only be possible for short periods. It effectively trains your fast twitch muscle fibres and helps to develop speed. This zone is reserved for interval running and only the very fit are able to train effectively within this zone.

At 40 years of age I calculate your MHR is 183 which would put your 90 - 100% range at 171 - 183

SirZee

Sorry took a while to get back. 220 minus your age is what I was told when I was a college athlete (soccer). I was in superb physical condition at the time. (Boy I miss those days). Now I am a pretty fit guy wearing a fat guy suit (no joke) and I do a number of things that raise my heart rate, but primarily it is playing hockey. For the 5-6 years I've worn a Polar heart rate monitor to nearly all my games. (The watch broke a few months ago, so I haven't done this recently) Hockey is played in short shifts of all out performance, followed by periods of rest. I play defense with four of us rotating through two positions most nights, so its around 1 to 1 perform to activity ratio (slightly less actually, because the other guys tire faster, and I go out extra for PK, PP and end of game shifts when the score is close), some nights its just 3 of us, so the ratio is 2:1 work to rest.

I've hit 100% peak on a lot of my shifts (90 seconds or so per shift) and I KNOW when I hit that because I get to the "i need to get off the ice because my body is failing" phase real quickly after that. So I don't know how some of y'all are performing at/above 100% "effortlessly" or "regularly", but its not within the norms for the population.

Risk is exactly that, it does not mean a guarantee to drop dead, but your risk of that happening climb drastically.

If you are concerned this is definitely the kind of stuff to talk to a doctor (preferably cardiologist) about.

iplayoutside19

some of y'all are performing at/above 100% "effortlessly" or "regularly"

If it's "effortlessly" then you're not near your true 100%. This is why I pretty much ignore the "ranges".

chenrytc2

To get your true heart rate zones you would need a heart stress test and an ECG (EchoCardioGram). All of the formulas used are only theoretical/recommended zones. The 220 - Age method provides you with a recommended max HR (Heart Rate) zone for exercise. Using the Karvonen formula your heart zone would be 142 (Low End) - 164 (High End). You will not fall over and die if you exceed the maximum HR. If you try to max out your HR you simply will stop or pass out because your body is not getting enough oxygen to continue to function. You can only function at true maximum HR for a few seconds because of the amount of work your heart has to do and the amount of oxygen being supplied.

When we talk about recommended heart zones we are merely speaking of healthy zones that we can continue to exercise in. I am sure it is easier for you to exercise at 160 BPM than 185 BPM. In addition, you also lose some of the benefits of working outside of the zones. I am not suggesting to be strict and stay within the exact numbers, a few BPM is okay. However, if you continue to exercise at 185 BPM your body will not the endurance to sustain the workout.

Your goals should dictate HR zone. You should also vary your routines to ensure you get the maximum benefit.

Also, I don't agree with the information you received about working out to burn fat calories. It is true that you can more calories doing an intense cardio than a cardio routine that keeps your HR at the low end of your recommended zones.

For example, if you take two runners, one long distance and one sprinter, they will have different physiques. Why? Because the calories used for energy come from two different sources. A sprinter has enough engery/oxygenated blood to run as fast and hard as he can before she/he has to reduce the effort. Imagine what the BPM must be after running a 100-yard dash! Those calories expended are coming from protein (muscle) because of the immediate and most readily fuel source is used.

Now, look at a marathon runner. They will not be as cut or muscular as the sprinter, however, they have trained to run 26 miles at a 5-6 minute mile pace. They have conditioned their HR to continue to perform at sustained level at medium - low high HR zone. If they tried to sprint the entire distance they would only last a mile or two.

So what does this mean? Well, if you vary your cardio programs you can maximize your efforts. For instance, if you exercise at a lower heart rate, you are sure to use stored fat and carbohydrates for energy which means you burn what you want to lose the most - fat. Once you begin to exercise in the max HR zone you use more protein, less carbs, and even less fat. It is not a terrible thing to work in this zone because it is definitely going to improve your cardiovascular system.

The argument some will pose, is that you will burn more calories by performing in the higher end which is true. However, you still need calories to build muscle, for BMR, and any other activity.

By varying your workouts you can target fat and increase cardio. How fatigued would be if you ran sprints everday? You could also over-train and end up losing muscle which would be terrible because one pound of burns 50 calories per hour.

If possible, exercise 2-3 times a week near your low end HR and try to keep your HR steady. On the other days, go as hard as you can to give your cardio system a really good workout. That way you can use the less intense days as "recovery" days.

Sorry for the long post. BTW - I used your age (40) and a resting HR of 70 to get your HR zones.

I hope you continue to exercise and achieve your goals.

SirZee

^^ solid post, with a slight error. 100yd dash, your fuel comes from ATP, not protein. ATP is Adenosine Triphosphate, high-energy compound stored right in the muscle (which is why it runs out very quickly).

Protein synthesis takes too long for it to be used for short duration activity.

Edit: More accurately, your ATP production needed for the sprint comes from Phospocreatine and to some extent Glycogen.

chenrytc2

^^^ Thanks. I didn't want to get too far down in the weeds with how the muscles provide the energy source through ATP, creatine, creatinine, glycogen, blood oxygen levels, red/white muscle fibers. My intent was to show that short term, high intensity cardio can not be supported by what most of us want to lose - fat! lol

Thanks for keeping me (us) honest. That is why this site is so great, everyone is helping each other to achieve their goals. I freakin' love it!

ATT949

220-your age. Going above it you risk death.

Risk death?! Elaborate please. Before I got into better condition I could get my HR over 190 without much effort. I'm still here. By your numbers I shouldn't top 184, which I do nearly every time I take my bike out and do sprints.

220-age could give you the right answer but it's widely accepted as being wrong in the vast majority of cases.

Google "max heart rate calculator" and disregard that type of formula.

Insofar as high HR's causing a heart attack - again, not gonna happen. heavy physical stress can cause heart problems to manifest themselves but you can't cause an MI by your heart "revving too high".

You can get a variety of values for estimates of your max HR but if you want to find out what your max HR is, put on your running shoes and find out! :-)

Babymomakell

When I do Zumba for an hour it's no uncommon for my HR to get up into the 180's, but usually stays in the 160's and 170's...I am 28

Same here, I am 26 and I usually stay between 160-180 depending on what I am doing, even though the "chart" says my fatburning is 135 (wtf I am walking at a slower pace than my normal stride when I try to stay at 135)

Sabine_Stroehm

I'm 36 and can easily get my HR up into the 180s during cardio without feeling uncomfortable. My resting rate is 58.

This is me. (except my resting is 70). I'll look down and see that I'm at 170 and think nothing of it. (And I'm 47!)

paulasue145

So glad this question was asked!!! Bump!

TheWinman

220-your age. Going above it you risk death.

By this estimate, I should have been dead a few hundred times a year. I get into mid-190s every other day. Its not long sustained heart rate and it would be impossible for me to maintain that for more than 20 seconds, but it happens all the time.

What do I do to get that high heart rate? Insanity, or just running with my dog (Husky).

It's 220 minus your age. not 220!

pukekolive

bump

Sabine_Stroehm

220-your age. Going above it you risk death.

By this estimate, I should have been dead a few hundred times a year. I get into mid-190s every other day. Its not long sustained heart rate and it would be impossible for me to maintain that for more than 20 seconds, but it happens all the time.

What do I do to get that high heart rate? Insanity, or just running with my dog (Husky).

It's 220 minus your age. not 220!

Which makes mine 173. I was above that today. :happy: