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In The Zone: Maxed out on Max Heart Rate

| | | | ntipton - Thursday, June 15, 2006 - 17:24
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OK, before we go on, I'm just going to say this one more time ... because it's REALLY important.

Setting your max heart rate using any mathmatical formula is wrong. The classic formula (220 - your age) was created from research (badly done research, I might add) done in 1938 and became popular in the 1950s.

“The formula has no scientific merit for use in exercise physiology and related fields (cycling, swimming, running, etc),” writes Robert A. Robergs and Roberto Landwehr (Journal of Exercise Physiology, May 2, 2002).
“The error (using any formula) is unacceptably large.” If you would like to read the research paper, here it is.

So, I've given you some tools to set your max heart rate. Now, we have to talk a little about what max heart rate is and isn't:

1. Maximum heart rate does not predict better or worse athletic performance.
2. Maximum heart rate does not reflect your current level of fitness.
3. Maximum heart rate is not affected by your current level of fitness. It isn’t higher if you are more or less fit.
4. Maximum heart rate cannot be increased by training.
5. Maximum heart rate may be test-day sensitive particularly if you are not properly rested before taking a maximum heart rate test.
6. Maximum heart rate is altitude sensitive, decreasing ~ 1 bpm per 1,000 feet of elevation.
7. Maximum heart rate varies greatly among people of the same age.
8. Maximum heart rate can only be sustained for 15-45 seconds before you are forced to stop.
9. Maximum heart rate in adults has been measured as low as 155 bpm and as high as 240 bpm.
10. Maximum heart rate is often higher in women.

OK, now read points 1-4 again.

All your max heart rate is is an anchor point. We'll use that anchor point to set your five training zones next time.

Until next time,
Nancy
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Minimum heart rate

I'd think there would be more focus on reducing your at-rest heart rate -- the idea being that a heart in really good shape usually works a lot less. Me, I'm trying to get mine down to zero. Just one more Whopper ought to do it.
===
Steve Boyett (dj steveboy)
www.djsteveboy.com
Podcasts: "Podrunner" / "Groovelectric"


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Comment by djsteveboy; Thursday, June 15, 2006 - 18:13

Resting Heart Rate

Steve,

One of the really cool things about using HZ training as an "overall plan" is that it allows you to know EXACTLY how hard you're working out.

Some people work out hard all the time. .They are borderline overtraining and, because they get no recovery, their resting heart rate stays elevated.

When you train in appropriate "zones" you not only get fitter, you also get the rest you need. Yes, resting heart rate is important, but it is just as important to figure out in which zone your heart beats most of the time.

Nancy Tipton Albuquerque, N.M. PodRunner since February2006


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Comment by ntipton; Friday, June 16, 2006 - 07:24

(my bad)

I posted but decided to delete it. There ain't a delete option here, so this is replacing it.

===
Steve Boyett (dj steveboy)
www.djsteveboy.com
Podcasts: "Podrunner" / "Groovelectric"


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Comment by djsteveboy; Friday, June 16, 2006 - 11:22

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