Minneapolis, MN. A: It is extremely difficult, if not impossible, to damage a healthy heart with exercise. You do not burn or otherwise damage healthy heart muscle by exceeding 90 percent of your estimated maximum heart rate MHR. Otherwise, there would be many more elite athletes, who daily push their heart rate to extremes, suffering heart damage.
Your true MHR is the highest pulse rate you can attain during all-out effort, so by definition, it is impossible to exceed this limit. Your MHR is most accurately determined during an exercise stress test, when you run on a treadmill and are connected to an electrocardiogram that measures your pulse during maximal exertion, The easy way to estimate your MHR is to subtract your age from But this is only an estimate.
Your maximum heart rate may vary 15 to 20 bpm in either direction. The American Heart Association recommends exercising with a target heart rate of 50 to 75 percent of your maximum heart rate for beginners, and for moderately intense exercise.
You can work at 70 to 85 percent of your maximum heart rate during vigorous activity. Follow the table below as a general guide. Your heart rate may be 15 to 20 bpm higher or lower. Use a monitor to keep track. Going higher than your maximum heart rate for long periods of time could be dangerous for your health.
One study of recreational hockey players found that those who continuously exceeded their target and maximum heart rates while playing had poor rates of recovery after exercise. They also increased their risk for cardiac events such as:. Stop exercising if you feel lightheaded, dizzy, or ill. Instead of pace per mile, heart rate training relies on bpm as a guide for how fast you should run. Heart rate training uses zones based on your maximum heart rate.
Marathon runners, for example, focus on keeping a steady pace for many miles. They may want to spend half their training in zones 1 and 2. They can do some speed or interval training in zones 3 and 4, though. Elite athletes and sprinters may focus more of their training in zones 4 and 5.
Use a heart rate monitor to keep track of your training. If you find yourself continuously working in zone 4 or higher, you might want to slow down. You can work with a professional trainer or running coach to help you determine a workout schedule based on your goals.
Heart rate training can be an effective way to measure how hard your body is working while running. Remember not to push yourself to the point of complete exhaustion when training. Trying to keep your heart rate up in a comfortable zone can be challenging. Work with a running coach or fitness professional to design workouts at an appropriate level for you. Always see your doctor before starting a new running or fitness routine.
Expect to see your performance suffer very quickly if you try and maintain your max heart rate for more than just a short burst. Fortunately, years of evolving to survive prevents us from actually killing ourselves. Although not perfectly accurate, age-based formulas give athletes an easy and accessible way to find a rough baseline of their max without undergoing rigorous or sometimes dangerous, in the case of a sedentary person testing.
That said, The American College of Sports Medicine suggests age-based formulas with a lower standard deviation, for example, the Gelish equation: - 0. No matter which way you calculate it, your max heart rate is not an indication of performance, Golich says. Regular training and good nutrition will affect performance more than the fact that your max heart rate is now slightly lower than it was three years ago.
Heart rate is a reaction to work being done, not a measurement of actual work. For example, Golich says that if you ratchet yourself up to watts for three minutes for the first minute, your heart may tick along at beats per minute bpm. By minute two it may be at , and by minute three you could be pushing If you were to ride for three minutes with the intention of maintaining the same heart rate, things would look different. Furthermore, the number displayed by your heart rate monitor or the screen on a gym treadmill may not be accurate.
Max heart rate workouts should be done sparingly, Miner says, since the ultra-high intensity can lead to injuries , extreme fatigue , and other symptoms of overtraining. Heart attacks, while rare, happen to athletes at all different workloads. Even so, cardiologist James Beckerman, M.
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