EVERYTHING You Need To Know About Maximum Heart Rate: Why Max HR Is Important & How To Calculate It
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- čas přidán 15. 07. 2024
- Knowing your maximum heart rate is crucial when designing a training program. But how do you get to your maximum heart rate? What tests can be done and how often should you do them? Have a look at this video to help you determine how to find your maximum heart rate.
Let us know in the comments below if you use Max HR in your training and if you'd like to know more about threshold heart rate and how to test it...
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In this video:
00:22 What is Maximum Heart Rate?
01:11 This is why it's important to know your Maximum Heart Rate
01:39 How do you measure Maximum Heart Rate
03:31 Doing a Max HR test on a track
04:38 Using the correct equipment to test your maximum heart rate
05:25 How often should you test your Maximum Heart Rate
06:24 What are the flaws in Max Heart Rate training
06:53 Is there something better to use than Maximum Heart Rate? - Sport
If you'd like to learn more about Threshold Heart rate, we've created this video that you may find extremely helpful: czcams.com/video/gHMepcj8Fwo/video.html
Would love to learn about threshold heart rate testing!
Me too!
Yes, I agree with Coach Parry that it's a more meaningful figure, to use for setting training levels.
There are actually two different thresholds that are recognized, which divide up the heart rate scale into three zones. The upper threshold is what they usually test for, at 4mmol/l lactate. The lower one, at 2mmol/l lactate, defines the upper end of the "zone 1" range where one should do base endurance work.
It's usually basically the lab tests described in this video, but you get your blood lactate tested (by getting a drop of blood from a fingertip) at each step/pace/power, then applying the limits from Marianne's reply.
The lower (aerobic threshold) can be estimated by the pace where you can still comfortably speak in full sentences or breath only through your nose without having to force it and can basically keep up for hours on end, as long as you replenish your glycogen stores (=eat or drink sugary stuff).
The higher (anaerobic) one is close to the pace that you can just keep up for one hour, and is obviously much harder to estimate without the lactate measurement, since you will have to be pretty close to your target pace from the beginning and basically be experienced enough to have a close guesstimate before you even start.
You mean serve. By making step by step video when it is explained.
Threshold heart rate training sounds very interesting! I would like to learn more about it! Thank you for the wonderful information and how you put it out there!!
Great content as usual. Keep it up, and I look forward to the threshold heart rate testing too💪
Would love to hear about threshold heart rate! Thanks for the info on max heart rate.
Thanks for the nice video of max heart rate.
I’d love to learn more about threshold heart rate testing on field.
Thanks for the video, and the threshold stuff sounds intriguing!
Yes, please on threshold HRT! Thanks for this.
Great to see Shona back 😊🎉👍
This channel always puts out great video contents. Keep up the great work.
Yes, I would be interested in seeing and learning about threshold heart rate testing/training.
When I did the HR running with my MAX number as the focal point, all my running times finally got better .. This was in the 5K to 10K range... I had to GO EASY on the recovery day also; this was actually the key that the HR monitor number showed me to GO as slow as needed to KEEP my HR LOW on easy days.
Yes! To a video on threshold heart rate testing.
Thank you for the information.
Yes please would love to learn about threshold heart rate
!
I would love to know more about threshold heart rate testing and training!
Thank you very much for this video. It would be wonderful if you could do a video on threshold HR testing.
Adding my vote for threshold heart rate testing!
I'm 70 years old and my max HR is 180. I have measured it a couple times just recently during hit training on my bicycle. The legs burn and I breath hard of course but I recover and feel great afterwards. I have a Cardiac Calcium Calcium of Zero and I would put my blood markers markers up against any college kid.
Yeah, the 220 minus your age "calculation" is wildly inaccurate for us fit older guys. I'm half a decade younger than (tho' not as fit as) you, but I can still cruise on my elliptical in Zone 2 - by subjective measures - i.e. breathing through nose, able to talk - at 80-85% of my so-called HR max for over an hour. Much more accurate is incorporating resting heart rate into the equation to determine your heart rate reserve. Add 70% of your HRR to your RHR and that's a decent approximation of your upper limit for Zone 2, in my experience.
In my prime fitness my max heart hate was only 164. My strength and power output numbers were elite level. My endurance was advanced but never elite. I was 215 pounds 7.8 % bf. I could hit my max heartbeat rate running 2 miles as fast as possible or hill spirits followed by 100 20lb wall ball shots to a 12 ft target
Great video and feedback!
Please do a video on threshold HR testing. That would be so useful
Thank you for this Shona….. all I need now is a running track 😉 …. Don’t worry will use my local canal towpath 👍🏼
Yes very interested in Threshold HR. Ive used MAF and am currently using Karvonen since my resting HR is higher then most runners I know.
Yes please, give more information on thresholdheart rate testing.
Yes please! - another vote for a video on threshold HR testing ✋
Please do a threshold heart rate video. Thanks for all the info.
Learning how to find HR Threshold would help greatly!!
Great video and yes on the threshold video please
here's my vote for a video on threshold heart rate testing!
Yes please educate on threshold testing and how to use it in training
Yes please for the threshold HR
I would also like to see a video on the threshold heart rate testing.
Thanks for the great content you put out!
Please do a threshold heart rate video also, thanks, great info!
Yes, I'd like to know more about finding the accurate threshold HR. The maximum seems too variable and not so useful. But asssumed you needed a lab to test for threshold.
I keep switching in determining my heart rate zones from percentage max heart rate to percentage LTH. Nice to know the advantages of one over the other.
One of the disadvantages of Max HR is that it doesn't really change much with fitness, it tends to get lower with age more so than with training. LTH on the other hand decreases as your fitness improves. Essentially it means that your heart can beat slower for the same amount of overall effort, this is due to a number of improvements, such as:
1. improved cardiac output, the heart pumps the blood more efficiently.
2. improved oxygen uptake and CO2 removal, your lungs and blood extract more oxygen and expel more CO2 with each breathing cycle.
3. improved utilization in the muscles, the muscles get more efficient in their use of their fuel sources: oxygen, glucose, fat, ATP thereby reducing the overall cardiac load.
I believe number 3 is the biggest gain then 2 then 1. I am sure there are other physiological gains but those are the main ones that come to mind.
If you are in a heavy training cycle then re-evaluating your LTH should be done every 3 to 4 weeks.
Very honest content thank you for your knowledge now I have to find a place near me that test my heart rate. 3x400 all out that's tough lol
Threshold heart rate testing video? Yes, please.
Great content!
Many thanks
Yes please, THR explanation would be great
Thank you
thnx coach!
Definitely interested in Threshold heart rate.
Would love to see a video on Threshold HR. Tx
Yes please!
Definitely would love to learn about threshold heart rate testing, please.
Add my vote for a video on Threshold Heart Rate!
Would love to Learn about threshold heart rate!
Yes please
I am keen on the video on heart rate threshold.
3 quarter mile runs would likely put a lot of non-athletes in the hospital.. It is INTENSE for track athletes themselves. Besides this, it's a really well made video. THank you!
I like using Heart Rate Reserve (HRR) method, which appears to give similar training zones as the threshold method for me.
I use Conconi-test for treshhold heartrate defination
I'd be very interested in what you have to say about threshold heart rate, and how you work out training zones from that.
I am 54 yo masters runner, former middle distancer. Referring to measurement of my pulse watch (Garmin FR 245), currently my HRmax must be >200 bpm. 5 years ago, my heart rate went up to 203 bpm in the finishing phase of a 5k road road race.
Yes threshold hr video
I had a step treadmill test earlier this year. It was interesting how they monitored my SPO2 also during the test, and I could see the relevance to how my heart was working the higher-up the test cycle I went. The higher BPM, the lower the SPO2 until I had to stop for being out of breath, and at that point the O2 being below 90. No one mentions wearing an SPO2 meter while working out, but I wonder if this would be something to incorporate, especially us older folks (I'm 64).
Interesting about Sp02 being measured. Usually you need to be slightly to completely still to get an accurate measure of 02 levels which is really hard to get mid-workout. If your levels are low before your workout and after, then it may be concern for your physician. However in the middle of a workout, especially a v02 test, i'd question the accuracy of it however if used consistently could be a baseline for training
I'm 61 and ran 4 miles today with just a light sweat ( I started running 2 weeks ago. I use MAF). I monitor my steady pace with a metronome app on my phone and, with it hanging in a pouch around my neck, I easily apply a pulse oximeter to my index finger. I either change my breathing to lower my heart rate if it inches up or I slow down my run til it is back in the range I want it to be. Simple.
Lactate Threshold Heart Rate has to be a better way to work out your training zones than using Max HR. For those asking how to attain it without a lab test, I cannot answer for running but for cycling there is a simple method and I would assume a similar method would work for running.
After a warm up do a 30 minute all out effort as fast as you are able for that time, so 30 minute race pace. After 10 minutes hit the lap button on your computer then when the 30 are up hit the lap button again. The average HR for that 20 minute lap is your LTHR or as close as you will get without a lab test.
For cycling the test should be done on a section of road with no downhill and perhaps gently uphill for it's entirety. This test is as recommended by the well known coach Joe Friel and I have found it accurate enough to set HR zones to.
I would like to see step by step guide video as well.
Oh yes please - a video on Threshold Heart Rate would be Awesome - got the popcorn in the microwave already
Awesome video. Where in Jhb, (East Rand) can I get a lab test done and how much more or less do they cost?
I would like a video on Threshold heart rate.
Thanks for sharing and I value the comments given by your viewers. How is your Max heart rate for running transferable to cycling or swimming? Different sports different Max heart rates or the same?
More info on threshold Heart rate training please
Would be interested to know about threshold heart rate.
I would like to know about threshold heart rate testing.
I would like to learn about threshold heart rate testing
Curious? When I’m undertrained I can spike to 173 but when overtrained I have trouble getting above 145. My max I believe is 165 and threshold 150-154. Would love more videos on this subject!!! (and thank you for this one) I remember in the 90’s some weird ways of calculating it. Age should never be used as I have friends my age with max hr’s of 185!
I doubt if that 173 you describe is an actual steady-state heart rate. Depending on the sampling frame of the monitor, it could either just be an aberrant 2 or 3 beats, or a spike that is attributable to instrument error. Maximum heart rate is unrelated to training, other than the fact that more trained individuals may be better able to reach their maximum (whereas untrained people may stop before they reach maximum heart rate).
Maximum heart rate really does not change in the way other cardiovascular parameters do (heart rate variability, resting heart rate, stroke volume, threshold heart rate), so I'm not sure why they recommend re-testing maximum heart rate in the video (other than to confirm the correctness of an earlier reading). Generally, maximum heart rate decreases at only 0.5 to 1.0 beats per minute for every year you get older.
@@davidrowe8747 I agree that it is puzzling why they recommend periodic, in-season retesting since maximum heart rate isn't trainable. I can understand doing a test every year or two to see if there have been age-related declines, but testing more often doesn't seem warranted UNLESS you think that because of various variables (including perhaps a lack of fitness or problems with the initial test conditions) you didn't hit your true maximum in the preceding test.
Run two miles as fast as possible and then immediately complete 50 dumbbell thrusters with a moderate weight afap while wearing a polar chest strap HR monitor . You'll find your max
Thanks for a great video. Regarding the 3x400m test that you can do on your own, what are your thoughts about intensity? I understand that a proper warm up is necessary. After warming up, do you maximize on the first 400m? Build up step by step? Increase little by little every 400m?
That's a question I have myself. Cause if I really went all out in a 400m like in a competition, there's no way I can run again in a minute...
Yepp, same
And my vote on threshold HR please
i like to learn about threshold heartrates'
A video explains threshold heart rate please.
Love that accent!
Would like to know how to use Threshold HR into the training
Which low impact bodyweight and/or weighted full body exercises work best for the aerobic adaptations of stretching of your heart to make it larger and increase stroke volume?
the whole point is to be able to look down at your watch, see that HR and know which zone you are in. So why are you use one system to determine the max HR and a completely different system during training. If the watch and get chest strap is not good enough to measure the max HR, how it is reliable enough to tell you which zone you are in? and how do you account for the difference in measurements
I'd love to know how to establish either maximum or threshold heart rate by cycling instead of running. I can hit a fairly high heart rate for my age but I don't know how that translates into my maximum safe heart rate.
Threshold Threshold threshold threshold vid please!
Could you suggest a good video for training Max VO2 using HR %(which I know is not the most accurate due to HR drift or increase over time) for cycling vs running.
What is your opinion on the Karvonen formula?
I would like a comment about sport type and maximum heart rate. E.g. when I am kayaking my max is much lower compared to running but in cross country skiing it is even higher than running. I guess it has to do with muscle mass involved. But what is then my hearts max?
I've always had a feeling that at my age (67) running with my maximum heart rate in mind was rather important. Problem is that using the standard formula for determining that puts me at virtually maximum almost all of my runs which is probably not good. I really feel ok, so I'm guessing that the problem is determining my maximum heart rate correctly on the first place.
I've always exercised quite comfortably at a heart rate higher than 220 minus my age - and I'm now 60 so I know what you mean.
If you are under a doctor's care, this would be a good question for your specific case. My doctor's practice also employs a nurse practioner that values fitness and is very knowledgeable, as people our age tend to be statistical outliers, where fitness is concerned.
I am a 61-year-old cyclist, after a year of not training four months ago I returned to training my max on the bike was 185 bpm it is now down to about 178 bpm as I get a bigger fitter heart. Everyone is different if I went by the 220 minis my age I would be training much too easily. I suspect you are similar to me the 220 is an average thing but who is average ? Not Me.If you feel ok stick with it.
@@scottswahayone432
I'm 67, am returning to cycling this year, and my max HR has been gradually increasing. It was about 158 in the spring and has increased to 162, as recorded during rides. Over the year, my resting HR has dropped from about 60, to the lower 50's.
During a session on the trainer a few weeks ago where I was doing a long interval, and stayed above my FTP for about 20 minutes, my HR ramped up to 163-164, even though I wasn't working flat out and didn't feel very stressed. Two days prior to that, I did a shorter 6-minute interval at the end of a 45-minute session, where I ramped up to an even higher power level toward the end, and my HR was holding 167, in spite of still not reaching VO2 max.
But reaching those higher HR levels requires a good warmup and at least 20 minutes of working hard. The hill climbs that I do on group rides aren't long enough to meet the requirement.
To me the "official" calculation of max HR (220 minus age) is a very blunt instrument. I have run all my life and I am now in my early 70s. My resting heart rate is in the high 40s. When I train and I go on a run I routinely go into the 150s and 160s (my usual run is almost 5 miles, at between 9:00 to 9:40/mile pace) and when I sprint at the end I get into the 170s and even to 180. But as soon as I stop I recover quite quickly and even with those HR readings I never feel like I am at the limit. There is no way that 150 is my limit. I am comfortable at 150 and if I put that as my limit I would train too easily. I do believe that the only way to know is really to do the individual testing. Formulae are not helpful as they do not account for many factors.
I've always had a low heart rate. I can never get it up to maximum. Even when mountain biking up long
killer hills.
Another vote here for the HRT training.
I'd prefer that this video include how the lab analyst knows to stop the test....your graph just stops and there is no indication what that means - frankly, I was expecting to see a plateau in the graph and some words such as "when the heart rate doesn't increase for XX [time unit] we interpret that as a maximum" or whatever the scientific truth is. There was also no discussion about how to interpret the three 400-meter laps. Unfortunately, I can't agree that this video contains 'everything' so maybe that word shouldn't be in all caps in the title. However, I did learn that thresholds may be better than max so thanks for that.
How measure threshold HR yes please
I'm 35m and almost 2 m tall. My maximum HR is 167 bpm (ecg strap). It's been really low for a long time, but was about 190 a few years back. I have no idea what that means for my health
No mention of risk assessment before testing for maximal heart rate?
Would a simple hospital grade finger pulse oximeter work? Surely if it helped during Covid-related hypoxia and tachycardia, it could read both values at any moment in a run (?).
I am curious how this can help an athlete estimate their running capabilities. Can heart rate tell running potential that you can tap into? Like an indication of a percentage improvement if can get fitter?
The current theory is that to improve as runners we should run 80-90% of our training run in easy or medium level exertion. Only 10-15% training needs to be at hard/difficult level. Training at this level brings the best improvement and it is also an enjoyable experience. Running hard in every training session is not of much use and is also not sustainable. The "No Pain No Gain" slogan has got discredited now.
So now we want to understand what is the easy/medium level of training for ourselves. A widely used method is based on max heart rate. You should do 80-90% of your training with your heart rate in 70% to 85/90% of your max heart rate. Thus if your max heart rate is 180 then your usual training intensity should be such that your heart rate stays in the 126 to 162 range.
To find this heart rate range to be used for deciding on training intensity, we need our max heart rate,
What is the app screenshot that appears at 6:42?
If you are reasonably trained I thought I saw something that the 220-your age formula isn't correct. I forget the new formula - something like 211 - 0.64 x age or something. Makes sense as I'm 50 and max out at low 180s - not 170.
is going over your max heart rate dangerous? i'm trying to improve my stamina and when i run i get close to my max heart rate really fast, and i feel like i could keep going but i stop thinking it might be dangerous
Is there any reason you can't accurately measure heart rate by simply palpating (feeling) your pulse at your wrist?
I am 37, I run a half marathon averaging 189. My max is around 210.
I prefer to measure maximum grimace.
38 and my running heartrate is 196bpm. Max heart rate calculation using age is flawed. Treadmill test is the best way
Thanks and also add my vote on threshold HR please
What amount of time is equivalent to 400m of running? I want to translate this to cycling.
The only correct method to measure HR is the step test on an ergo metric cycle 20W per step of 2’. The max rate is obtained for the last step maintained for these 2’. This gaves also the so-called MAP.