Determining Maximum Heart Rate

TByrd1325

So help please? I got an HRM today and after reading the guide I'm still a bit unsure on calculating my Maximum heartrate. (Go figure.) It said to subtract my age from 220... that would make it 199. Does that sound correct?

Thanks y'all!

savvystephy

Yep. That'd be correct.

bcscene

Calculating your max heart rate is VERY personal. There is no "formula" that will acturately calculate your personal max, as it varies so much from one person to the next. You may have two people same age, sex, weight, ect but one may have a max heart rate of 170 and the other have a max of 200. Max heart rate is determined at birth and remains the same throughout a persons life. This does not change with weight nor does it depend on what kind of shape you are in. Your resting heart rate will drop as you become more fit but your max will always be your max.

Here is a link to a site that has a number of more acurate ways of finding your personal max HR.

http://www.howtobefit.com/determine-maximum-heart-rate.htm

34at35

Here's a good link that talks about the numerous ways to determine Maximimum Heart Rate. Take your pick. http://www.howtobefit.com/determine-maximum-heart-rate.htm

I use this one (of course I'm an old guy).

210 minus 50% of your age minus 5% of your body weight (pounds) + 4 if male and 0 if female = Estimated Maximum heart rate.

Azdak

Use the calculations, but then do your regular workouts and just observe your HR response for awhle.

Use the HR reserve method to calculate some target ranges and match those numbers to what you observe and your feelings of perceived exertion.

HR Reserve:

HRmax minus HRrest = HRreserve

HRreserve X desired intensity (decimal) = HR reserve target

HR reserve target + HR rest = target HR

Example: 60% intesity for me.

HRmax = 166
HRrest = 46
HR reserve = 120
HR reserve target = HR reserve (120) X desired intensity (.60) = 72
Target 60% HR = 72+46 = 118

Determine a 60%, 70%, and 80% target HR and compare what you see on the monitor.

60% should feel comfortable--a real exercise effort, but one you could maintain for 45+ min.
70% should feel like work--an effort you have to focus on to maintain, but doable for 20-30 min.
80% should feel very hard--an effort you can only maintain for a few minutes, maybe as part of an aerobic interval workout.

If you see a number in the 75% or 80% range, but it feels like an effort in the 60% range, it means you most likely have a higher HRmax than the prediction equations indicate and you will need to adjust that number higher to get more accurate results.

Note: when using the HRreserve method, you are going to get lower target HRs that just taking a percentage of HR max. Example: 70% of HRmax is only equal to 57% of VO2 max, which is closer to the HRreserve number. 80% of HRmax is only 70% of V02max.

HR reserve is the most accurate way to calculate target HR--you just need to make sure you change the HR rest number in your setup if it goes down significantly as your become more fit.

jessmomof3

Use the calculations, but then do your regular workouts and just observe your HR response for awhle.

Use the HR reserve method to calculate some target ranges and match those numbers to what you observe and your feelings of perceived exertion.

HR Reserve:

HRmax minus HRrest = HRreserve

HRreserve X desired intensity (decimal) = HR reserve target

HR reserve target + HR rest = target HR

Example: 60% intesity for me.

HRmax = 166
HRrest = 46
HR reserve = 120
HR reserve target = HR reserve (120) X desired intensity (.60) = 72
Target 60% HR = 72+46 = 118

Determine a 60%, 70%, and 80% target HR and compare what you see on the monitor.

60% should feel comfortable--a real exercise effort, but one you could maintain for 45+ min.
70% should feel like work--an effort you have to focus on to maintain, but doable for 20-30 min.
80% should feel very hard--an effort you can only maintain for a few minutes, maybe as part of an aerobic interval workout.

If you see a number in the 75% or 80% range, but it feels like an effort in the 60% range, it means you most likely have a higher HRmax than the prediction equations indicate and you will need to adjust that number higher to get more accurate results.

Note: when using the HRreserve method, you are going to get lower target HRs that just taking a percentage of HR max. Example: 70% of HRmax is only equal to 57% of VO2 max, which is closer to the HRreserve number. 80% of HRmax is only 70% of V02max.

HR reserve is the most accurate way to calculate target HR--you just need to make sure you change the HR rest number in your setup if it goes down significantly as your become more fit.

I was just going to post this! I just got certified as a personal trainer, and this is the formula (Heart rate reserve- HRR) that they recommended using.

TByrd1325

Wow thanks so much everyone. It's been a big help!