Do recheck HR max periodically: It decreases as you age.Do test it via the specific activity you plan to do: Your HR max is lower when you cycle than when you run, for example, because cycling places different physiological demands on your cardiovascular system.To get the most valid result regardless of test method, you should be energized and well rested, then warm up adequately and push yourself to truly reach your maximum-effort threshold at some point during the test. You can find a range of test ideas online. Note that there is no one best test to determine HR max. The highest reading (which should be from the second run) will be your HR max. Below is one example of a DIY HR max test: Short of a lab test, this is the best way to get a result that accurately reflects your personal factors and physiology. Do your own field HR max test: If your doctor gives the okay, you can do a field workout that gets your heart up to maximum intensity.Some universities might also do a stress test if you agree to be part of a study they are conducting. Get a stress test in a lab: This involves your cardiologist setting up a session or, if you aspire to be a world-class athlete, heading to an elite training facility.Formulas like this also miss the mark because factors like genetics, physiology and certain prescription meds can lead to different HR max results for people who are the same age. A revised formula, 208 – 0.7 x your age, is better, but is still based on a statistical analysis of large numbers of other people’s lab test results. Use an age-based formula: The classic 220 – your age formula is now considered inaccurate for older people.
#ANYTIME FITNESS SEATTLE RATES HOW TO#
How to Calculate Your Maximum Heart Rate (HR max)Ĭalculating your personal HR max can be done a number of ways, including the following: Heart rate zones are simply ranges of heart rates that correspond to intensity levels you choose to train at. As your training gets more intense, your heart rate rises, so a good way to control exercise intensity is to tie training levels to specific heart rates.
0 kommentar(er)
