Heart Rate Advice

[schauff]

Thanks all for the info - appreciate it.

[yo yo smiley]

220-age is an equation that dates back to donkey years,the best way to det your max heart rate is to find a 5km course that has no stops etc time trial the route take your heartv rate.take ten to fifteen min rest depending on your fitness level and do the time trial again now you will have two sets of readings add and divide by two and there you go,your max heart rate.

[The Saint]

Is that not then an average max heart rate?

 

If you achieve 190 on your first run and 185 on your second run you cannot say 187.5 is your max as you have already achieved 190 which is more than 187.5.

 

Exactly why it is called a max heart rate becuase it is the most you can go up to not the most average you can go up to.

[yo yo smiley]

yeah you are right hey,that figure would help to som extent though...or not really..?

[The Saint]

The only way it would help is in letting you know that you are close to your max heart rate. Not sure how much help that would affect to a person, but hey never refuse any help and take all the help you can get.

[yo yo smiley]

yeah true hey any help is better than none.

[Savage]

I constantly push my heart rate 218-220 max

 

 Please don't die on us! What is your rsting HR?

[Savage]

The 220 - age (ACSM) is a goed starting point. When you get fitter u can do a max HR test to determine this considering you have no medical problems that might influence your wellbeing. You can also use Polars formulas. This gives you a bit higher level on your max HR. Another way is to use the RPE scale. Hope this helps

[The Saint]

Mine?

 

Anything between 56 and 48 depending on circumstances.

[fandacious]

Mine?

 

Anything between 56 and 48 depending on circumstances.

 

Watching porn will do that to you....

[The Saint]

Mine?

 

 

Watching porn will do that to you....

 

Yeah it goes up to 56 when I think my wife is going to walk into the room

[fandacious]

Mine?

 

 

Watching porn will do that to you....

 

Yeah it goes up to 56 when I think my wife is going to walk into the room

 

 

[Guest Big H]

Got this from from GOOGLE, this may help:-

Understanding Your Training Heart Rate

by: Vicki R. Pierson, ACE Certified Personal Trainer

Your training heart rate zone is a critical element in exercise. Taking your pulse and figuring your heart rate during a workout is one of the primary indicators in ascertaining the intensity level at which you and your heart is working. There are many ways to measure exercise intensity. The Karvonen Formula is one of most effective methods used to determine your heart rate. The Ratings of Perceived Exertion and Talk Test methods are subjective measurements that can be used in addition to taking a pulse.

The Karvonen Formula
This is a heart rate reserve formula and it?s one of the most effective methods used to calculate training heart rate. The formula factors in your resting heart rate, therefore, you?ll need to determine your resting heart rate by doing the following:

Prior to getting out of bed in the morning, take your pulse on your wrist (radial pulse) or on the side of your neck (carotid pulse).

 

Count the number of beats, starting with zero, for one minute. If you don?t have a stop watch or a second hand in your bedroom, you can measure the time by watching for the number to change on a digital alarm clock. Find your pulse and start counting when the minute number changes the first time, stop counting when it changes again.

 

To help assure accuracy, take your resting heart rate three mornings in a row and average the 3 heart rates together.

Another element in finding your training heart rate zone is determining the intensity level at which you should exercise. As a general rule, you should exercise at an intensity between 50% - 85% of your heart rate reserve. Your individual level of fitness will ultimately determine where you fall within this range. Use the following table as a guide for determining your intensity level:

 

Beginner or low fitness level . . .50% - 60%
Average fitness level . . . . . . . . 60% - 70%
High fitness level . . . . . . . . . . . 75% - 85%

Now that we?ve determined and gathered the information needed, we can pull the information together in the Karvonen Formula:

 

220 - Age = Maximum Heart Rate
Max Heart Rate - Rest. Heart Rate x Intensity + Rest. Heart Rate = Training Heart Rate

• For example, Sally is 33 yrs old, has a resting heart rate of 75 and she?s just beginning her exercise program (her intensity level will be 50% - 60%.) Sally?s training heart rate zone will be 131-142 beats per minute:

 

Sally's Minimum Training Heart Rate:
220 - 33 (Age) = 187
187 - 75 (Rest. HR) = 112
112 x .50 (Min. Intensity) + 75 (Rest. HR) = 131 Beats/Minute

Sally's Maximum Training Heart Rate:
220 - 33 (Age) = 187
187 - 75 (Rest. HR) = 112
112 x .60 (Max. Intensity) + 75 (Rest. HR) = 142 Beats/Minute

Periodically, take your pulse during your exercise session to gauge your intensity level. Typically, the easiest location for taking a pulse is on the side of your neck, the carotid pulse. Be sure not to press too hard on the carotid artery or you?ll get an inaccurate reading. Count the number of beats, always beginning with zero, for 6 seconds (then multiply by 10), or for 10 seconds (then multiply by 6) to get the number of times your heart is beating per minute. If your pulse is within your training heart rate zone, you?re right on track! If not, adjust your exercise workload until you get into your zone.

Ratings of Perceived Exertion (Borg Scale)
Another method that can be used in conjunction with taking your pulse is the Ratings of Perceived Exertion (RPE). This is a subjective method that allows you to rate how hard you feel you?re working. RPE can be the primary means of measuring exercise intensity if you do not have typical heart rate responses to graded exercise. These people include those on beta blocking medications, some cardiac and diabetic patients, pregnant women, and others who may have an altered heart rate response.

On a scale of 0 - 10, rate how you?re feeling in terms of exercise fatigue, including how you feel both physically and mentally. You should be exercising between an RPE of 4 (somewhat strong) and an RPE of 5 or 6 (strong). Use the following table to determine the intensity level:

• 0 . . . . .Nothing at all
  0.5 . . . Very, very weak
  1 . . . . .Very weak
  2 . . . . .Weak
  3 . . . . .Moderate
  4 . . . . .Somewhat strong
  5 . . . . .Strong
  6
  7 . . . . .Very strong
  8
  9
  10 . . . .Very, very strong (Maximal)
  

The Talk-Test Method
Like the RPE, the talk test method is subjective and should be used in conjunction with taking a pulse. The talk test is quite useful in determining your comfort zone of aerobic intensity, especially if you are just beginning an exercise program. If you are able to talk during your workout without a great deal of strain, you?re most likely in your comfort zone. Work at an intensity that allows you to breathe comfortably and rhythmically throughout all phases of your workout. This will ensure a safe and comfortable level of exercise.

[Guest Big H]

I once slept with my HR monitor to determine my Resting HR more accurately. At that stage I was fairly fit and it was 52. It is now 60 when I wake up in the morning. Very handy because HR is the first thing affected if any Infection is around, I then immediately overdose on Vitamin C and beat the virus before it beats me!!!!!!!!! Not a good idea if you are prone to arthritis as this increases the Uric acid level in your body that only leads to more wrist pain!!!!!!!

[Guest Big H]

Another example of the Karvonnen Formula:- (also from GOOGLE)

 

Karvonnen Formula for <?:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" />

Training Heart Rate

 

Age = 24

RHR (Resting Heart Rate ) = 64 bpm

% HRR  ( Heart Rate Reserve) desired = 60 - 80%

 

Step One:

       Age predicted Maximum Heart Rate (MHR) =

       MHR = 220 ? Age :   (220 ? 24)  = 196

 

Step Two:

       Calculate HRR.

       HRR = MHR ? RHR : 196 ? 64 = 132

 

Step Three:

       Calculate Training Heart Rate (THR).

       THR [bpm] = (HRR  * Intensity ) + RHR

       THR @ 60% = (132 *0.60) + 64 = 143.2

       THR @ 80% = (132* 0.80) + 64 = 169.6

 

Step Four:

       THR @ 60 % (10 Sec) = 23.87 or 24 beats

       THR @ 80 % (10 Sec) = 28.27 or 28 beats

 

Thus,     THR for low end = 24

              THR for high end = 28    

[Guest Big H]

Also consult your POLAR HR Monitor manual on this subject. It should be on the disk you got with the HRM.