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How To Find Your Maximum Heart Rate For Training



When you exercise, your heart and respiratory rates increase, so more oxygen from the lungs gets into the blood and then the muscles are trained.

Determining an optimal heart rate for training depends on your training goal, age, and age from the current fitness level.

Heart rate and exercise intensity have a direct, linear relationship: the more intense the exercise, the higher the heart rate.

When you train with the highest possible intensity, your heart reaches the maximum heart rate (HRmax), the fastest speed it can beat.

However, maximum heart rate (HRmax) training for each session does not result in efficient fitness outcomes. These high intensities can rarely be sustained, negating the potential benefits of the exercise.

An exercise makes your heart more efficient

The typical resting heart rate can vary considerably between people and even within an individual. For adults, about 60 to 80 beats per minute (BPM) are common.

Heart rate can be easily measured with devices like FitBits and Apple Watches, although it has its limitations. Andres Urena / Unsplash

Improving your aerobic fitness will reduce your resting heart rate as the heart becomes more efficient with each beat. For example, the resting heart rate of an athlete is usually around 40 RPM.

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Indeed, evidence suggests that long-term training enhances the heart, especially the left ventricle, a phenomenon known as the athlete's heart. A larger heart means that more blood can be pumped with each beat, and fewer beats per minute are required to maintain blood flow in the body. This is a beneficial physiological adaptation that allows athletes to exercise longer at higher intensities.

Calculating the maximum heart rate

The HRmax values ​​are very different. The only true method for determining HRmax is to perform a maximal exercise test. But HRmax can be estimated from formulas based on age.

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The authors of a study from 2001 suggested that the following revised equation for estimating maximum heart rate: [19659002] HRMax = 208 – (0.7 x age)

This means that a 45-year-old would have a predicted HRmax of 177 BPM.

In fact, our genetics can affect actual maximum heart rate from their predicted value. HRmax, however, is not an essential determinant of exercise or athletic performance. Much more important is our physiological performance.
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When assessing heart rate it is also important to consider the effects of emotions such as excitement or anxiety, stimulants like caffeine and circulating hormones like adrenaline, which all affect the heart rate can increase.

Is training at maximum heart rate uncertain?

In short, the answer is no. For most adults, the risk of not exercising enough is far greater than over-endurance training.

The health benefits of regular exercise are well documented, although new evidence suggests that excessive exercise does not provide additional cardiovascular health benefits. 19659025] 7 health issues can be resolved "src-mini =" // cdn.cnn.com/cnnnext/dam/assets/130524140657-woman-exercise-ball-situps-hp-video.jpg "src-xsmall =" // http://cdn.cnn.com/cnnnext/dam/assets/130524140657 -woman-exercise-ball-situps-story-top.jpg "src-medium =" // cdn.cnn.com/cnnnext/dam/assets/130524140657-woman-exercise-ball-situps-horizontal-large-gallery. jpg "src-large =" // cdn.cnn.com/cnnnext/dam/assets/130524140657-woman-exercise-ball-situps-horizontal-large-gallery.jpg "src-full16x9 =" // cdn.cnn. com / cnnnext / dam / assets / 130524140657-woman-exercise-ball-situps-horizontal-large-gallery.jpg "src-mini1x1 =" // cdn.cnn.com/cnnnext/dam/assets/130524140657-woman-exercise -ball-situps-topics.jpg "data-demand-load =" not-loaded "data-eq-pts =" mini: 0, xsmall: 221, small: 308, medium: 461, large: 781 "/> [19659025] 7 health problems can be resolved ” class=”media__image” src=”http://cdn.cnn.com/cnnnext/dam/assets/130524140657-woman-exercise-ball-situps-story-top.jpg”/>

There is also a greater chance that a sedentary person will experience an acute cardiac event, such as heart attack, during exercise if you are not used to high-intensity exercise or have heart disease. The maximum risk is 0.3 to 2.7 events per 10,000 person hours.
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In terms of risk assessment, an ESSA-qualified practice specialist can perform an assessment prior to screening and limit the risk of participating in the exercise.

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Muscle cells need two main ingredients to function: fuel (glucose) and oxygen.

Muscle relies heavily on blood vessels to deliver the necessary nutrients and oxygen to the body and remove by-products like these as carbon dioxide.

The more muscles used in training, the more blood is distributed towards the active tissues.

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When the intensity of the exercise is particularly high, the muscles begin to produce another by-product called lactate.

Cells can also use lactate as fuel, and even if the production rate exceeds metabolism, lactate begins to accumulate and can impair cell function.

The point at which this by-product begins to accumulate is called the "lactate threshold".

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Any exercise intensity that can be comfortably maintained is usually below that threshold and has an accompanying heart rate. Since it is much easier to measure heart rate than lactate production, heart rate can be used as a replacement for exercise intensity.

What is the best exercise for heart rate?

Style training is a popular choice for people who are short of time. The intermittent nature of exercise means that heart rate fluctuates and does not provide much more benefit than traditional steady state exercise.

From a scientific point of view, athletes typically use heart rate zones for training at specific intensities during aerobic exercise, such as cycling or long-distance running.

It is known that exercise at certain intensities causes adaptive responses of the body, for example at or below the lactate threshold.

19659002] These intensities are called training zones and are expressed relative to HRmax. For example, mild aerobic exercise would be prescribed below 75% HRmax, while threshold training (about 95% HRmax) would induce physiological changes.

Overall, some exercise is better than no exercise for your cardiovascular health. A minimum duration of 150 minutes exercise per week is the minimum requirement for health benefits. To achieve these benefits, it is not necessary to exercise at maximum heart rate. Athletes can use HRmax training zones to achieve optimal fit and improve endurance performance.

Angela Spence is a lecturer in motor physiology at Curtin University. Carly Brade, a lecturer at Curtin University's School of Physiotherapy and Exercise Science, contributed to the report.


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