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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:
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
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
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
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
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
I do a thorough warm-up. So not just a few minutes. Say 10 to 15
Then I run 800 metres at a fairly hard pace. Not all out. But fairly
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 RateNow, 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
using maximum heart rate) or
maximum heart rate and rest heart rate) to establish your running
Use the following link for more information about your rest
heart rate, if you want to use Karvonen's method.
hear rate monitor
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Heart Rate Monitor
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