The MHR formulae are ways of estimating your MHR. Your actual MHR is the highest rate your heart can possibly beat. It can be determined experimentally by an all-out effort but it is difficult for anyone to push themselves this hard so sometimes it takes a few tries to be sure. If your conditioning is not high it probably isn't safe to attempt this without a doctor and crash cart nearby.
My MHR has always been higher than predicted by my age; in fact I frequently exceeded my calculated MHR during interval training.
My HRM is a Reebok Precision that is fairly inexpensive but seems to be in par with the machines at the gym. To calculate my target heart rates, the Reebok HRM suggest this formula:
The Target Heart Rate formula: 220-age (MALE) OR 230-age (FEMALE) = MAX heart rate Intensity 1: 60%-70% of this max for weight maintenance Intensity 2: 70%-80% of this max for aerobic level for weight loss
I looked online and most sites used 220. I am doing a Biggest Loser weight loss challenge and they suggested the following: 220-age = MAX heart rate Target heart rate should be between 60 80%
I know this formula is not the most accurate way but I want something simple. I want to be able to interpret the information. My questions are:
1. Should I use 220 or 230 to begin the formula? 2. Should I use a 60-80% or 70-80%?
Here is some personal data for reference: MHR is 183 using the 220 formula 60% - 80%: 110 - 146 70% - 80%: 128 - 146
MHR is 183 using the 230 formula 60% - 80%: 116 - 154 70% - 80%: 135 - 154
Exercise class results Biggest Loser class (sorta boot camp like) 11/9/09 Duration 37 mins, MHR 165, Avg HR 126, calories burned 292 11/16/09 Duration 37 mins, MHR 161, Avg HR 126, calories burned 300 I burned relatively the same calories but the second class didnt feel nearly as intense as the first at all.
Running (3min run/ 1min walk) run pace was my race pace because my running partner was faster than me and she was going slowly due to injury. 11/15/19 Duration 98 mins, MHR 157, Avg HR 140, calories burned 884
2013 Goals: - lose 50lbs -stay consistent in my workouts -strengthen my recently broken ankle
2012 Accomplishments: -cosistent training after healing from a stress fracture in my foot -completed a 10 miler, 10K and a half marathon -sorry my year ended in Maym 2 weeks after my half marathon when I crash on my bike shattering my ankle. I had surgery and ortho put in 8 screws and a plate.
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