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Posts: 306
11/20/09 7:47 P

True, the 220-age is not always accrate. But it's a starting point as a tool to use when You don't know for sure what your percieved effort is. It's safe to start with the 220-age say your max is 180 bpm.

Then take your Resting HR or(Heart Rate Resever) is 60. 180-60= 120

to figure your workout zones:

50% take 120x.50 = 60+60 HRR= 120
75% take 120x.75=90+60HRR = 150 to get your optium and safe work out Heart Rate zone would be to keep your Heart rate between 120-150

Now this is for those who have no clue to know were to begin plus they have been seditary. Its always best to start out on the low side first then if that seems to easy after about a month then have some one do a more extensive test on your true Max HR.

Yes, of course for those of us who have been working out and are in condition the 220-age may not fit as we will will be able to work out in a higher Heart Rate zone.

So that is where you need to know what your precieved Heart rate will be. Its best to have some one who is a Exercise Physiologist who can perform a test where you can Run either around a Track or on a Treadmill. Wearing a HRM you probably will perform 2 tests 1 is were you run as fast as you can for certain measured distance were your Exercise Physiologist will record your highest Heart Rate which will be your Precieved Max Rate. then after a short rest, they may have you run for 1 1/2 miles or 30 minutes (which ever comes first) where you will call out your HR for each lap as well as how you Feel according to a scale of 1-10 were 1-3 is easy, 4-7 some what hard and 7-10 very hard. The best indicator of the the test is to try to run between some what hard to very hard if you can. This test will determine your workout zones.

This is the way I was given my Fitness test at the Local University in the Town where I live. You may be able to find some one at your local University.

I would highly recomend it. They often give many differnent tests according to your Fitness level. Because everyone is different and will test you accordingly.

Edited by: IRUNBIKE2BFIT at: 11/20/2009 (19:50)

current weight: 157.0

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Posts: 258
11/17/09 11:12 A

I found the following book to be very helpful when using a HRM to exercise:

Total Heart Rate Training: Customize And Maximize Your Workout Using a Heart Rate Monitor
Author: Joe Friel
ISBN: 1569755620

I believe that this book states that the Max HR calculation of 220 - age is bogus, everyone is an individual and their max HR will be unique. Measuring your max HR is not really possible but there are some methods to get a fairly good estimate (lactate threshold, rate of perceived exertion).

As another already noted, a HR of 190 is very high for most people.

Ciao.

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Posts: 6,164
11/16/09 9:04 P

Target heart rate is not a uniform guide for all individuals.

But working out at the rate at which you can't talk is probably too high (except for short bursts), which co-incides with the fact that 190 BPM is a pretty high rate.

But presumably there is point between this, and the rate that you are 'supposed' to be at, that is reasonably challenging, without being too much.

You may want to look at the Reference Guide for Exercise Intensity article for more detail. www.sparkpeople.com/resource/fitness_artic
les.asp?id=1044

M@L

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Posts: 33
11/16/09 6:55 P

I am limited in the exercise I can do because of injury and chronic pain. One exercise I do regularly is walking the dog. I push myself to walk a twelve or thirteen minute mile. Running is not an option.

Unfortunately, I don't find this extremely challenging and my heart rate taken at the wrist immediately after exercise is usually about 84 to 90. I wonder if the exercise is of any benefit at all. Or if there is anything I can do to increase my fitness.

Edited by: LIZPARROT at: 11/16/2009 (18:55)

Posts: 17,335
11/13/09 9:47 P

Sorry, I found that completely useless for me. Suggested that my 85% was 166 and only "very fit" individuals could work out at that for any length of time. Since I'm typically at 175 or so when I run (for up to 90 minutes), it's not very realistic for me.

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Posts: 411
11/13/09 5:37 P

how did you determine your max heart rate? 220-age is very off for me because I have a somewhat high resting heart rate. Take your heart rate in the morning before you even get out of bed, three days in a row, average that and plug it in here: www.sparkpeople.com/resource/calculator_ta
rget.asp

That will give you a closer idea of you max heart rate.
If you already have done this and are still working out at higher than the recommended % then I would try to decrease the intensity back into that range.

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11/13/09 5:11 P

You might be a little above the best range really. You should be able to maintain a conversation quite readily. If you can't, you may be working too hard.

I disagree with the PP though. You should work to your own perceived ranges, not guidance given by the watch or the formula. Those are guides, and many people find they're not suitable for them personally. An HR of 190 sounds exceptionally high, but if you can talk, and if you can maintain that for more than about five minutes, it's probably not dangerously high.

Basically, you won't work out so hard you'll hurt your heart, because you can't. If you tried to stay in that kind of uber-high zone, you simply wouldn't cope. You'd burn out and have to stop within a few minutes.

So keep working as hard as you comfortably can. Watch for overtraining signs - take your RHR every morning and see if it goes up. Otherwise, keep doing what you're doing. You're doing fine.

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Posts: 306
11/13/09 4:09 P

You should to to follow the guide lines that came with instructions for the watch. if you went by the 220-age although that is not always accrate but its a gage to start with. If 190 is your max for example and you are winded and can not talk then you should not be at that stage. slow it down and stay at your 60-70% of your Max HR. yes your going to feel like your not working very hard at first that's okay, give your body time to adjust and slowly increase intensity and then let your body adjust again.

You probably should have someone do a Fitness test to determine your "real" max HR.

current weight: 157.0

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Posts: 12
11/13/09 3:02 P

I need some help. I have a Polar F4 which I wear everytime I exercise. It's indicating that my heart rate is very high (190 bpm) when I'm at the stage where I don't want to talk. I've read that a person should use this (can talk but doesn't want to) to gauge when they are in the right zone for losing weight.

When I'm at the heart rate I'm supposed to be at, I'm not very winded and don't feel that I'm working very hard.

So my question is this - what should I rely upon? I feel better when I gauge my rate by how my body feels rather than look at numbers on a heart rate monitor. However, I don't want to overdo and risk any heart issues.

Can anyone offer some insight? Thanks.