It's not every little tid bit of fitness info that requires it's own navigation button on our website but heart rate training is that important that we did indeed give it it's own little button on the left. Why? Because a lot is said about how hard you exercise.....with moderate intensity......vigorous exercise...and so on. With that said, we thought it important to try and spell out exactly what heart rate training is.
Heart Rate Training. Have you ever wondered, "How do I know how hard to exercise"? Well, let me tell you, you're not alone. Click on the link below to get a Heart Rate Calculator that shows you which zones to work in and for what reason. Keep in mind, if you know your Max Heart Rate, you can simply enter it to get your zones, or you can rely on the formula to estimate your MHR.
Now, a little more insight into Max Heart Rate.
You have only one MHR and it is specific to you. Simply put, it's the highest HR you can attain while pushing all out. It's extremely difficult to determine exactly what it is, unless you are under medical supervision, taking a stress test. There are ways to determine it on your own but it's probably not in most peoples best interest to do so. Instead, we can rely on formulas. Formulas range from OK, to better to great. OK would be the old standby of 220 minus your age. It's very important to note that this does not apply to everyone. In fact, many people fall outside of all of the formulas. That's not a bad thing, it just means that your max heart rate simply falls outside the norm. If you are on any meds that have an effect of lowering your pulse, then the formulas are useless for you. If that is not the case, there are several formulas that you can use to approximate your MHR.
One formula, that you will find under the "useful tools" button on our website is the Kavornen formula. It is more accurate than the 220-age because it also incorporates your resting heart rate. Once you find your MHR, you can then determine your various training zones. Those zones are shown in the Heart Rate Zone Calculator, both the numbers and the reasons why you would want to be in the zones. Although this calculator and zones are discussing cycling, the zones are actually good for all activities*.
OK, now in regards to that last statement. Here's one more tidbit of info.
You have only one max heart rate. It's the highest heart rate you can physically attain. If you calculate your MHR to be 185 and thru using a heart rate monitor you discover that you have seen 192 while in an all out effort, 192 becomes your max. It's as simple as that. Do keep in mind that MHR is extremely difficult to attain. In order to get to your max, your body has to be well rested but warmed up. You need to build into a tough workout and the push as hard as you possibly can, prior to getting worn out. In the middle of all of this, you need to monitor your heart rate. No easy task. That's why sometimes it's best to estimate. Now, where do different activities come into play. Glad you asked.
MHR is typically physically determined by running. Why? Because when you are running, you are taxing your body at its highest level. Simply by standing up, you are fighting the force of gravity so when you're running, you are incorporating all sorts of muscle movement to stay upright and move forward. When your on a bicycle, you have taken gravity out of the equation because you are now supported by the bike. If you're swimming not only have you taken gravity out of the equation, your body is supported by the water. In both cases, it would be next to impossible to attain your MHR because you are no longer fighting gravity.
So now you're asking, ok so do I have a different MHR for cycling. Well, I suppose it's semantics but no you don't. As I said earlier, you have only one MHR. With that in mind, I'm going to call your MHR while cycling your Cycling Max Heart Rate. This is a number that is typically 5 to 10 beats per minute lower than your actualy MHR. I PROMISE, I'M ALMOST DONE!
The last point I want to make is in regards to the Heart Rate Zone Calculator. If you're using this calculator for running or any other gravity driven aerobic activity like step aerobics, you can use it as is. If you are using it for cycling, I suggest you key in your MHR at 5 or 10 beats below your actual and use the zones that are given to you for your training.
Any questions? If not, I'm surprised. I hope I have given you a little insight into what HR training is all about.
Steve
Oops! One more comment. A common misconception is that if you approach or exceed your MHR, something really, really bad will happen. Fear not. The only thing that will happen is that you'll adjust your MHR to the new high you just saw......nothing more. So go ahead and work out....work out hard......it won't kill you!
Yours in health, Steve