Wed, February 4th, 2004, 08:53 AM
Does anyone know the best way to calculate your target heart rate? I have a friend who wanted me to ask this question for her. She is 55, fit for her age, and has a resting heart rate of 49 bpm in the morning. However, her target heart rate is totally different depending on which calculation she uses. Take a look:
First version (http://www.stevenscreek.com/goodies/hr.shtml):
60% = 110 bpm
90% = 165 bpm
Second version (http://www.healthchecksystems.com/heart.asp):
60% = 119
90% = 142
Third version (http://www.brianmac.demon.co.uk/hrm1.htm):
60% = 122
90% = 158
Fourth Version (http://www.row.corvallis.or.us/heart1.htm):
60% = 112
90% = 153
Live Polar Heart Rate Monitor:
60% = 99
90% = 149
John or someone--what is the "correct" way to calculate your target heart rate?
Thanks in advance!
Wed, February 4th, 2004, 09:09 AM
This is not helping, I know - but the thing is that during the months I've been doing cardio with my heartratemonitor I've come across many different ways to calculate the best HR zone - and I've given up trying to compute the "extra-good-heartspecialistsrecommends-supergung-ho-heartratezone-formula". I just stick with the basic formula (220 beats/min minus age = max heartrate) which in my case is 220-26=194. Then I try to exercise at 70-80% of 194 i.e somewhere between 140-160bpm.
With this formula your friends max.heartrate would be 220-55=165 and 60% = 99
90% = 149 (148.5)
Now - this is not perfect, but its good enough if she's "just" doing regular cardio exercise - and not preparing for lets say, an Ironman competition. It works for me.
Wed, February 4th, 2004, 09:11 AM
Oh yeah...I forgot to mention that if your friend's really gung-ho, there are a couple of ways to determine her max.HR more precisely - and thereby give her a better idea of what percentage she should be exercising at. Tell her to ask around. Most gyms have a max.HR test which is very accurate.
All the best!
Wed, February 4th, 2004, 09:13 AM
I agree with Supervivet.
The most dependable (not to mention simple) formula is 220-age.
Wed, February 4th, 2004, 09:19 AM
Well, I hate to burst anyone's bubble but that old standby formula of 220-age=MaxHR is often useless. That formula was derived from a one-time, small population study. If you read the actual study and have any knowledge of statistical proceedure you will understand that the results of this study cannot be extrapolated to a large population. Basically, the formula can be off by as much as 20 BPM for any individual.
Additionally, MaxHR is variable depending on what type of exercise is being performed. For example, running usually produces a higher Max than say cycling. For your friend to determine her MaxHR, the only true way to do it is via a MaxHR Test. There are several tests out there depending on what sport/activity she is involved in. With a little research in the bookstore or on the internet she should be able to find one. Bear in mind that such a test is VERY STRENUOUS and she may even want to consult with a doc to check for any underlying health problems.