max heart rate - practical advice?

seever · January 2014

I searched here and elsewhere, and am struggling with finding a practical answer. Hopefully I can get some guidance by asking directly myself.

I have virtually no experience exercising, though started near daily about two weeks ago. I'm 40 years old, so understand my maximum heart rate is about 180. What I've found is that when on either the elliptical or treadmill, I very quickly get beyond the cardio band, and am in the red, getting up to about 190 when running. Fearing I may drop dead, I paid close attention to my heart-rate for a few days, and intentionally stayed out of the red. In doing this, I found that even with 45 minutes on the machine, I barely broke a sweat. Any practical advice on how to proceed?

eaglesguy1981j · January 2014

I'm new at this as well but you dont want to be at your max heart rate. 220-your age is your max heart rate. 140 range to start. As you do more it will take more to get to that heart rate. But starting out I think you would be fine at 140ish. 153 would be 85% of your max heart rate and good start point.

meshashesha2012 · January 2014

dont worry about max heart rate, since you're new to exercise odds are you wont be reaching anywhere near your max heart rate anyway, at least not for a significant amount of time

just get into the habit of doing something for 45-60 minutes straight.

also this is assuming you've been cleared by your doctor for exercise

michellekicks · January 2014

First of all, a predicted max based on age is just a ballpark. Your true max may be higher or lower (obviously higher if you can get it to go higher). Secondly, you won't drop dead if you reach your max. Your heart will no longer be able to pump MORE oxygen to the muscles (and the organs) than it can at your max. If your body is being pushed to require more oxygen than the heart can pump (to the brain) you will pass out. It's your body's self-regulation mechanism.

If you feel dizzy or have any chest pain ever, see a doctor. But maybe go a little slower to try and stay aerobic... i.e. able to talk but not really wanting to.

Stripeness · January 2014

If you search "max heart rate" or "maximum heart rate" on these forums, you'll see a lot of people have this experience. Often noticed when first using their new heart rate monitor, too!

For your own peace of mind, great idea to have a doctor's check-up.

That said, the 220-age equation is old and doesn't apply to everyone. There are other ways to calculate it, as noted in the link below. You can also google peer-reviewed studies discussing more accurate equations. Turns out, how you feel is usually a darned good indicator.

http://my.clevelandclinic.org/heart/prevention/exercise/pulse-target-heart-rate.aspx

yarwell · January 2014

I have virtually no experience exercising, though started near daily about two weeks ago. I'm 40 years old, so understand my maximum heart rate is about 180. What I've found is that when on either the elliptical or treadmill, I very quickly get beyond the cardio band, and am in the red, getting up to about 190 when running.

I think it's called being unfit (me too) but it may also be a sign of anaemia - have you given blood or had your blood iron levels checked ? if it's low you have to pump more blood to carry the oxygen and hence the heart rate goes up. I run at >90% of HRmax of 175 bpm age 53

ARC86 · January 2014

This is a concern of mine too, I'm 27 but when I go on the cross trainer, even after 5 minutes I'm hitting the max!!!

I know I'm unfit but a couple of years ago I could've done half hour on the cross trainer at more intensity and not hit the red!

I am anaemic though, I'm currently trying to get this fixed so should I be taking it easier to begin with whilst sorting that out?

sijomial · January 2014

First of all, a predicted max based on age is just a ballpark. Your true max may be higher or lower (obviously higher if you can get it to go higher). Secondly, you won't drop dead if you reach your max. Your heart will no longer be able to pump MORE oxygen to the muscles (and the organs) than it can at your max. If your body is being pushed to require more oxygen than the heart can pump (to the brain) you will pass out. It's your body's self-regulation mechanism.

If you feel dizzy or have any chest pain ever, see a doctor. But maybe go a little slower to try and stay aerobic... i.e. able to talk but not really wanting to.

^^^ This is good advice - if didn't know your heartrate would you have been concerned?

Don't put too much emphasis on a general average (220-age) or heartrate zones when you are just starting out - there is a wide range of what is normal let alone safe for people - if you aren't in distress don't worry about it.
When you are fitter and used to pushing yourself then maybe do a max heart rate test to find out what your personal max is.

If you are looking to increase your endurance then just reduce your speed until you feel comfortable.

seever · January 2014

Thanks all for your thoughts and feedback

>> This is good advice - if didn't know your heartrate would you have been concerned?

Nope. This is really my point. I was quite comfortable doing what I was doing, before I went and read what this colored meter on the machine meant. I've not been anything near dizzy, chest pain, or had any signs from my body that I'm pushing too hard- just these flashing red lights in front of me!

>> I think it's called being unfit (me too) but it may also be a sign of anaemia - have you given blood or had your blood iron levels checked ?

My last physical including blood work was about six months ago, and everything was clean. I have no history of high/low blood pressure, nor anything coming back worrisome from blood work. I haven't asked about Iron specifically, but assume that would be part of a routine blood test as part of a physical?

Jennilyn79 · January 2014

When you're unfit at first you heart rate jumps higher and faster, so it's not uncommon to be closer to a max heart rate and out of breath in the beginning of a new fitness regime. However, the more you workout and get better you'll notice your heart rate won't be as high and it will take longer to climb, this is a good thing. Endurance training focuses on building fitness levels within a close range of heart rates. You'll also notice the fitter you get, the quicker your heart rate will drop when lowering different levels of activity. Give your new workout routine some time and you'll notice your heart rate will get better.

max heart rate - practical advice?

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