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WELLNESS CONNECTION · FitnessTarget Heart Rate: A Reliable Measure of Exercise Effort?By Michael Brazeal, M.A., Director of FitnessAugust 25, 2011 - 5:00PM Several formulas exist to “estimate” maximum heart rate (MHR) and target heart rate (THR) based on age and gender. Subtracting your age from 220 and multiplying that by a range of percentages is one of the most common. Guidelines established by the American College of Sports Medicine recommend the heart rate be between 55% - 90% of the maximum heart rate depending on fitness level. For example, someone who is out of shape or just starting out might begin at a lower intensity (55% - 70%) of MHR. Conversely, a highly conditioned person might train between 80% - 90% of MHR. These ranges may adjust over time according to changing levels of fitness. Estimating MHR is based on population averages so it can vary by +/- 12 beats per minute or even more between individuals. When using this prediction formula one must be aware of its limitations and that it can significantly under or over-estimate the cardio training intensity. There is a way however to determine one’s true maximum heart rate, upon which you can then base the target heart rate. This method is typically done in a clinical setting under medical supervision as it requires a person to exercise to the point of complete exhaustion, which is not a very comfortable feeling. It would be akin to seeing how fast your car is capable of going under full throttle and measuring the highest speed attained. This test can be expensive and is not always necessary (it is recommended to consult your doctor before starting an exercise program or engaging in any exercise testing). Fortunately, there are better and more practical methods to determine exercise intensity. An exercise VO2 test measures oxygen consumption, heart rate, anaerobic threshold (point at which rapid fatigue begins) and aerobic fitness. The VO2 test is considered to be the “Gold Standard” for measuring aerobic fitness. During the test, prior to peak VO2, there is a point of an abrupt increase in breathing and the rate of lactic acid production signaling the anaerobic threshold (point at which fatigue sets in and performance begins to decline). Exercise beyond this point becomes increasingly difficult and very limited in duration. Knowing the heart rate at anaerobic threshold allows the exerciser to train in his/her unique heart rate zones, therefore making it unnecessary to go to maximum heart rate to determine target heart rate training zones. CHLI.com offers VO2 testing and a consultation to review and interpret the results of the test for meaningful heart rate training guidelines. Take the guess work out of cardio training; earn how to train smarter, not harder, using your own unique numbers. Contact a fitness expert at the Institute for more information. Rated by 0 people: |
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