When this happens, self-preservation kicks in, and you slow down. Expect to see your performance suffer very quickly if you try and maintain your max heart rate for more than just a short burst. Fortunately, years of evolving to survive prevents us from actually killing ourselves. Although not perfectly accurate, age-based formulas give athletes an easy and accessible way to find a rough baseline of their max without undergoing rigorous or sometimes dangerous, in the case of a sedentary person testing.
That said, The American College of Sports Medicine suggests age-based formulas with a lower standard deviation, for example, the Gelish equation: - 0. No matter which way you calculate it, your max heart rate is not an indication of performance, Golich says.
Regular training and good nutrition will affect performance more than the fact that your max heart rate is now slightly lower than it was three years ago. Heart rate is a reaction to work being done, not a measurement of actual work.
For example, Golich says that if you ratchet yourself up to watts for three minutes for the first minute, your heart may tick along at beats per minute bpm. By minute two it may be at , and by minute three you could be pushing This increased blood fills the heart and causes your heart to beat faster and with more force.
This is called the Bainbridge reflex. The stronger your legs, the more blood they can pump. It has a standard deviation that is 6. Another study from Oakland University in Rochester, Michigan showed that the standard maximum heart rate formula overestimated the maximum heart rate for younger exercisers and underestimated the maximum rate for older ones Medicine and Science in Sports and Exercise, May A study from Liverpool, England showed that the maximum heart rate for athletes is usually lower than for aged-matched sedentary people.
The maximum heart rate of male athletes was calculated to be — 0. At first glance, this makes no sense because you would think that the faster your heart can beat, the more blood your heart could pump and the better an athlete you would be. Both weight lifters and runners had similar maximum heart rates, which were significantly lower than those of the age-matched sedentary people. The athletes have hearts that can pump more blood with each beat than the hearts of sedentary people, so they do not have to beat as often International Journal of Sports Medicine, January This means that as you become more fit, your maximum heart rate may go lower, not higher.
Virtually everyone agrees that heart rate depends primarily on the amount of blood pumped toward it by exercising muscles Bainbridge reflex. We know this is true because we are able to transplant hearts. If nerves to the heart primarily regulated heart rate, the heart would not be able to control its rate of beating since the nerves are cut during the transplant. If you want to use numbers to chart your progress in your exercise program, use your recovery heart rate instead of your maximum heart rate.
Generally, to figure out whether you are exercising within the target heart rate zone, you must briefly stop exercising to take your pulse. You can take your pulse at your neck, wrist, or chest. We recommend the wrist. You can feel the radial pulse on the artery of the wrist in line with the thumb. Place the tips of the index and middle fingers over the artery and press lightly.
Do not use the thumb. Take a full second count of the heartbeats, or take for 30 seconds and multiply by 2. So we do the next best thing: make an informed guess. If you don't want to do the math, you can also use a heart rate monitor to track your intensity, but you will need your MHR as a starting point. Below is an example of how to use the Tanaka formula to calculate a maximum heart rate for a sporadic exerciser who is 45 years old:.
If you use the calculation above, you come up with a number that equals that maximum amount of beats your heart will beat in one minute. Using that information, you can actually figure out how hard to work during exercise based on your level of fitness. So our sporadic exerciser in the example above should aim for a target heart rate zone of beats per minute at the lower end and up to beats per minute at the higher end. That's just a general guideline to follow, though. The best way to get more specific with these numbers is to note how hard you're working at different levels of intensity , or your perceived exertion how hard you feel your body is working on a scale of one to Say you're working at beats per minute.
You might match that to a level on the perceived exertion scale. As you practice doing that, you'll get a better idea of what you can handle and when you need to speed up or slow down.
Knowing your maximum heart rate helps you push yourself to work as hard as you can—but keep in mind that you can only sustain this maximum effort for a short period of time. What's more, exercising above your anaerobic threshold causes you to produce lactic acid, which can create post-exercise muscle soreness.
If you have an injury, illness, or take certain medications, it's smart to consult your doctor. For example, beta blockers, common medications for blood pressure, can interfere with the heart's natural response.
Whether you're exercising for health, fitness, or weight loss, to get the best results it's smart to vary your workouts in each of the heart rate zones. Get exercise tips to make your workouts less work and more fun. Genetics and the heart rate response to exercise. Cell Mol Life Sci.
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