How to figure out your maximum heart rate?
Are you tired of not knowing your maximum heart rate? Do you want to push yourself during workouts but don’t know how far is too far? Look no further, because this guide will help you figure it out! Here are the steps:
What is maximum heart rate?
Before we get into the nitty-gritty of figuring out your heart rate, let’s define what “maximum heart rate” means. Simply put, this refers to the highest number of times your heart can beat in one minute.
Why is it important to know my maximum heart rate?
Knowing your max HR can help you determine which exercises or activities are best suited for your body type and fitness level, as well as how much effort you should be putting into each workout session. Plus, understanding these numbers could also prevent potential injuries down the line.
How do I find my max HR?
There are several ways to calculate your maximum heart rate:
Method #1: The 220-Age Formula
This method involves subtracting your age from 220. For example, if you’re 35 years old, 220-35=185 bpm (beats per minute). This formula has been criticized for being too generalized and inaccurate for people across different ages and physical fitness levels.
Method #2: Karvonen Formula
The Karvonen Formula takes into account both resting heart rate and age. It goes like this:
((Max HR – Resting HR) x %Intensity) + RestingHR = Target HR
To estimate Max Heart Rate(MHR), use “206.9-(0.67age)”.
In simpler terms,
(208−(0.7×Age))−Resting Heart Rate × Intensity Percentage+RestingHeartRate = Target Heart Rate
Essentially,
Step 1: Calculate MHR
Step 2: Deduct the resting heart rate from MHR, this will result in HRR or “Heart Rate Reserve”.
Step 3: Determine your exercise target HR by choosing a % of intensity aka Training Zone
Light (50% to 60%)
Moderate (60% to 70%)
Vigorous (70% to max).
Let’s try that out. Say you’re 29-years-old with a resting heart rate of 65 bpm, and you want to workout at moderate intensity:
206.9 – (.67 x Age)
=206.9-(0.67×29)
= 187
Next subtract RestHr/RecHr :
187-65 = 122
We take the chosen activity level we have chosen for ourselves which in this case is MODERATE:
(122 × .6) +65 = 148
So your Target Heart Range should aim between 141-157 beats per minute.
Method #3: Heart Rate Monitor
Using a heart rate monitor can also help you keep track of how much effort you’re putting in during each workout session! It’s an electronic device that detects and shows your current heart rate when worn somewhere on the chest.
What Factors Affect My Maximum Heart Rate?
Your maximum heart rate isn’t solely determined by age, but it also depends on several other factors like:
- Genetics
- Physical condition
- Stress levels
- Environment where workouts are performed.
So if someone has markedly lower than average HRmax value despite being physically fit or with good physical health parameters, go ahead and blame genetics!
How do I know if my maximum heart rate is accurate?
No calculation method nor device guarantee absolute accuracy just because individuals may vary based upon genetic factors as expressed above as well as other physiological aspects such previous illness or disability.However, the formulas we’ve presented are generally reliable in estimating an individual’s heart rate, but it’s always best to talk with your doctor about your heart health and wellness plans.
Wrapping Up
Congratulations! Now that you know how to calculate your maximum heart rate, you can ensure each workout you do is tailored specifically for YOUR body. Remember, exercising isn’t merely a competition of effort nor exclusively intense workouts; it also depends on listening to what our bodies need as they continue changing overtime – so listen closely!
Hey there, I’m Dane Raynor, and I’m all about sharing fascinating knowledge, news, and hot topics. I’m passionate about learning and have a knack for simplifying complex ideas. Let’s explore together!
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