heart rate... ok this man says that...

angel22 · 14-May-03, 03:33 PM

that those heart rate charts you find in gym and such (I guess they are based on basic calculation (220-your age x intencity) )

are not necessary applicable for everyone so we should ignore tham and should be working out on whatever heart rate we feel chalenging with.....

To some extent, that might be true since eveyone is different, but I still think that fomula (220- your age x intensity) can be a good measurements.

What do you guys think?

angel22 · 14-May-03, 03:34 PM

That was said by this guy who made this fancy heart rate monitor or something....

Steve · 14-May-03, 10:09 PM

Personally I don't use that 220 calculation. I just go with what makes me feel I am working hard enough without keeling over.

Steve

fengalon · 14-May-03, 11:28 PM

That formula is only an average. About 30-40% of us don't fit in the formula because our hearts go faster or slower than the age-predicted max. The best way to determine your MHR, I think, is to exercise to exhaustion and take your pulse. If it's higher than it's supposed to be, don't fret -- you're just like me and the 1/3 of the population that don't fit the formula.

angel22 · 15-May-03, 07:16 AM

ohhhh, really. So I guess I was wrong hah?

I imagine height and body size might affect the heart rate and such... thanks guys for input.

Maxima · 30-May-03, 01:20 AM

Quote:

Originally posted by angel22
ohhhh, really. So I guess I was wrong hah?
I imagine height and body size might affect the heart rate and such... thanks guys for input.

I agree that the usual target heart rate calculation is broad and not specific to each person, but there is a way you can do that.

Take your resting heart rate in the morning right when you wake up.

Do 220-your age - your resting heart rate = X

multiply X times .65 = + your resting heart rate, this is the beggining range.

multiply X times .8 = + your resting heart rate, this is the end range.

It has been a while since I have done this but I think that is correct.

With cardiac patients and others I use the BORG RPE (Rate of Percieved Exertion) 20 point scale.
Example:

6 very, very light

13 somwhat hard

20 very very hard.

Get someone on the treadmill going about 3.0 mph and ask them what number would they give 3.0 mph as far as how hard it feels, they might say an 8, bump it up to 3.5 and ask again, they might say 10, keep doing this until they have a percived exertion of 13-15 or somewhat hard to hard. This makes standardizing the stairmaster to the treadmill much easier than heart rate. Another good point is that your not going to have the same motivation/rest/nutrition everyday so one day 4.0mph might feel easy, the next it might feel hard, this helps make exercise applicable to how you feel that day.

So basically when others posted just go at a pace that challenges you, I totally agree with that. But if you want a more specific target heart rate, that formula is there for you.

Down_Under · 30-May-03, 02:52 AM

Using the method angel22 described my lower/upper range would be :
LowerRange - 131bpm (220 - 18= 202 x 0.65 = 131)
UpperRange - 161bpm (220 - 18= 202 x 0.8 = 161)
Using the method Maxima suggested my lower/upper range would be :
LowerRange - 152bpm (220 - 18 - 60 =142 x 0.65 + 60 = 152)
UpperRange - 173bpm (220 - 18 - 60 =142 x 0.8 + 60 = 173)

Personally I find it extremely hard getting my heart rate above 130 actually I dont think I have gotten it above (since I've been taking it). Last time I took my HR ,after exercise, was when I went for a 20min (5km) run followed by 4x 200m sprints and my HR was 126bpm

. Anyone got any idea's how I can try and raise my heart rate?

jay` · 30-May-03, 03:09 AM

**** Konartis are you using a HR monitor or taking it yourself....that seems pretty low for that much exercise, i had no worries getting mine to 160, even hit 183 when i went for a quick run the other day....even 140-160 is pretty easy on the bike, and my resting HR is about 53+-

jay` · 30-May-03, 03:13 AM

also it might just be recovering whats been said, but heres a post i wrote earlier somewhere...

this is an example from one of my textbooks, (my bible)

formula for calculating maximal heart rate
220 - age(in yrs) = maximal h/r (beats per min) 220 - 22 = 198

formula for calculating heart rate reserve
maximal heart rate - resting heart rate = heart rate reserve 198 - 68 = 130

formula for calculating threshold of training heart rate
heart rate reserve x 40% 130 x .4 = 52

+ resting heart rate + 68

threshold heart rate = 120

formula for calculating the Upper Limit heart rate
heart rate reserve x 85% 130 x .85 = 111

+resting heart rate + 68

Upper Limit target zone heart rate = 179

so this is an example for a 22 yr old person with a resting heart rate of 68 bpm. The target zone for this person is 120-179.

theres an example of how you could work it out.

Maxima · 30-May-03, 11:16 AM

Quote:

Originally posted by KoN^ArTiS
Using the method angel22 described my lower/upper range would be :
LowerRange - 131bpm (220 - 18= 202 x 0.65 = 131)
UpperRange - 161bpm (220 - 18= 202 x 0.8 = 161)
Using the method Maxima suggested my lower/upper range would be :
LowerRange - 152bpm (220 - 18 - 60 =142 x 0.65 + 60 = 152)
UpperRange - 173bpm (220 - 18 - 60 =142 x 0.8 + 60 = 173)

Personally I find it extremely hard getting my heart rate above 130 actually I dont think I have gotten it above (since I've been taking it). Last time I took my HR ,after exercise, was when I went for a 20min (5km) run followed by 4x 200m sprints and my HR was 126bpm . Anyone got any idea's how I can try and raise my heart rate?

Me too. I had a friend who played baseball for the college I went to. One day (my junior year of college) he wanted to jog around a lake that was about 10 miles. I was a little worried since I hadn't done any cardio since my sophmore year of high school and my only form of exercise wasy lifting since my freshman year of college. Well we started truckin around the lake and it was very easy, everytime I started to feel tired I just thought about doing squats and how much easier it was to run. I ran the whole lake without any problems, and my heart rate didn't get anywhere near where it does on squats.
Weight training builds aerobic capacity and stroke volume of the heart. It makes cardio so much easier. After finding that I could run forever I really enjoyed jogging, however even with modified protein intake I still noticed myself getting soft so I quit.
I always use the BORG RPE scale when assigning cardio and it sounds like that is what would work best for you, I reallywouldn't worry about target heart.

DaLinkWent · 30-May-03, 05:58 PM

My situations can get kinda scarey because if I run hard for a good period of time, my heartbeat gets very close to 200bpm and I usually have to slow down because it gets so high and I feel faint and it kinda freaks me out.

I am usually pretty close to those charts at the gym with the exception of fat burning, i'll usually bump it up.

Any ideas?

ebon00 · 01-Jun-03, 09:51 AM

Quote:

Originally posted by Maxima
With cardiac patients and others I use the BORG RPE (Rate of Percieved Exertion) 20 point scale.

I feel that most, shall we say, lesser trained individuals tend to overestimate their exertion so the Borg scale doesn't have quite the use it was meant to. It is better than the formula most of the time but it has its definite drawbacks.

GraemeK · 01-Jun-03, 01:52 PM

i dont feel either rating is worth taking notice of.

I have got my HR to a MAX of 209 so far which is far higher than my estimated MAX using the 220 - age calculation.

I workout to a intensity that feels good but not over worked...normally around 160. pusing to 180+ didnt feel as though it was doing me much good.

G