Like this site:


[?] Subscribe To This Site

XML RSS
Add to Google
Add to My Yahoo!
Add to My MSN
Subscribe with Bloglines
 

Your Maximum Heart Rate - How to Establish It and How It is Used


Your maximum heart rate is important when you want to enrich your running by using a heart rate monitor.

There are a few methods to establish your maximum heart rate. Here you learn how. These methods are:


  • Calculate

  • Have it established by specialists

  • Go flat out


    • Calculate Your Maximum Heart Rate

    The old rule to calculate your maximum heart rate is:

    220 minus your age

    This method is stil popular because of its simplicity. It is unfortunately not very accurate.

    I recommend against using this method. There can be a difference of over 10 beats between real maximum heart rate and the calculation in this formula.

    People have tried to find better results by taking into account the differences between men and women. This does get some better results. However, a simple calculation based on age and gender fails to recognize that every person is different.

    Moreover, your maximum heart rate varies from sport to sport. So there is no way that one formula will work for you!


    Have Your Maximum Heart Rate Established by Specialists

    Obviously the very best method to establish your maximum heart rate is have it established by experts.

    So if you want to be absolutely sure and want to spend the money towards it go to an exercise physiologist.

    They will usually do a type of test not dissimilar to the test prescribed below. The benefit of using an exercise physiologist is that you will be monitored while doing it. It is safer and arguably more accurate. And  usually you can arrange for some other tests to happen at the same time.

    So, if you have an urgent need to get the very best outcome, then go to the exercise physiologist. Otherwise, continue to the step below!


    Warning before you continue :

    Establishing your maximum heart rate is not without health risks.

    Don't use method number three if:

  • You are not used to severe exercise

  • You are a beginning runner

  • You are overweight

  • You have had a heart disease or heart disease related issues


    • Instead, go to a physician.
    So, use your common sense!


    Establish Your Max Heart Rate by Going Flat Out

    My preferred method of defining my maximum heart rate is the following exercise:

    I do a thorough warm-up. So not just a few minutes. Say 10 to 15 minutes.

    Then I run 800 metres at a fairly hard pace. Not all out. But fairly hard.

    Then I rest 30 to 45 seconds.

    Then I run 800 metres again. This time as fast as possible. I go flat out.

    The heart rate I measure at the end of this 800 metre run is my maximum heart rate.

    It is just one way. Any method that makes you go flat out for long enough will get you to your max heart rate.

    Again, I can't stress enough that you shouldn't do this type of test when you have got a health condition. This type of test does put your body under a fair amount of stress. So, keep that into account.


    How to Use Your Maximum Heart Rate

    Now, how do you use this maximum heart rate information in your running training?

    Well, when running using a heart rate monitor you will usually run in a specific heart rate zone, e.g. for a specific run your heart rate will have to be in between 120 and 130 beats per minute. For another, more strenous run, your heart rate has to be in between 130 and 140 beats per minute. And so on.

    The way to establish these heart rate zones is by using your maximum heart rate as one of the inputs. So, now that you know how to do that, go to the Zoladz method (only using maximum heart rate) or  Karvonen's method (uses maximum heart rate and rest heart rate) to establish your running training zones.

    Use the following link for more information about your rest heart rate, if you want to use Karvonen's method.


    Want more hear rate monitor training tips?
    Well subscribe to my newsletter or to my site blog and you are ensured of keeping up-to-date with all the Best Running Tips !



    Go from Maximum Heart Rate Page to Heart Rate Monitor Page



    Go from Maximum Heart Rate Page to the Best Running Tips Homepage



    Heart Rate Monitor
    Finding a bargain: Cheap Heart Rate Monitors
    Heart Rate Monitor Reviews: Best GPS Running Watch | Polar Heart Rate Monitors
    Garmin Heart Rate Monitors | Nike Heart Rate Monitors
    CardioSport Heart Rate Monitors | Mio Heart Rate Monitors
    Timex Heart Rate Monitors | Reebok Heart Rate Monitors
    Reviews of Individual Models: Adidas miCoach Pacer Review | Garmin Forerunner 310XT Review
    Garmin Forerunner 110 Review | Garmin Forerunner 405cx Review
    Heart Rate Monitor Training Information: Heart Rate Monitor Training | Heart Rate Monitor Training (Karvonen Method)
    Heart Rate Monitor Training (Zoladz Method) | Maximum Heart Rate
    Rest Heart Rate | Heart Rate Monitor Training Pitfalls



    Like this page:

    New! Comments


    Have your say about what you just read! Leave me a comment in the box below.

    		  

    CROSS COUNTRY TRAINING COURSE

    Into cross country? Then make sure you check out the NEW cross country training course from Coach Christensen.

    Click here for more information


    NEWSLETTER

    Click the picture above to subscribe to the FREE Best Running Tips Newsletter
    Comes with free ebook.


    COACHING

    Need help with your running?
    Then check out my NEW Best Running Coach
    Coaching Service.

    Offers in-depth analysis of your current situation, strengths and weaknesses and a custom-tailored running program that brings results.


    BEST MARATHON PLAN

    Do you want to run your first or fastest marathon? Find out how to train for a marathon the right way with the 100 Day Marathon Plan. Of all the marathon plans I have seen this is the best.

    100 Day Marathon Plan Review


    BEST RUNNING GEAR


    When you are a runner, you are doing intervals. The Gymboss is a really clever and cheap piece of running gear that makes interval running a lot more comfortable. Check out the Gymboss review to find out why.


    WEIGHT LOSS

    Do you need to lose weight? And want a little bit of help? Then check out the "How to Lose 10 Pounds" ebook. It's not about pills, potions or powders, but about stuff that works.


    How to Lose 10 Pounds in 10 Days


    BRT eBOOK

    Want to get all the information from this site in one handy ebook?


    The Best Running Tips eBook...
    More than 250 Pages in 1 Easy eBook.

    Click here for more information.




    Find Your Next Page Below


    Home | What's New | Newsletter | Beginners | Running for Weight Loss | Running Quiz | Running Training | Marathon | Get a Coach | Running Injuries | Calculators | Diet | Books | Shoes | Heart Rate Monitor | Apparel | Running Gear | Treadmills | Your Questions | Your Quotes | Your Stories | BRT eBook

    Recommended pages:
    100 Day Marathon Plan | Gymboss Review | The Guide to Weight Loss






    What's New