In addition to the above methodology, other common HRmax formulae may better estimate your maximum heart rate
. For example, Tanaka's equation is another well-known correlation based on a group of healthy men and women (3).
Phelan recommends that most people starting an exercise regimen keep their heart rate in a moderate range, at about 50 to 75 percent of their maximum heart rate
. People with heart disease or those at significantly greater risk may start at a lower intensity, while healthier adults might aim for higher target heart rates (see chart).
Percent maximum heart rate
(%)###79.6 +- 15.4###51.7 +- 9.4###<.0001
The strengthening zone is 80-90% of your maximum heart rate
range, so a 50-year-old's heart rate should be in the 136-153 bpm range.
The average maximum heart rate
of a 45-year-old man should be about 170 beats per minute.
Weight training raises your heart rate 15 beats per minute more than if you run at 60 to 70 per cent of your maximum heart rate
Users can now access through MakeFit their basic data (age, gender, height and weight), which helps them accurately calculate distance, maximum heart rate
and heart rate zones.
HIIT workouts entail repeated 5- to 10-minute sets of cardio, at a pace that increases minute by minute toward your maximum heart rate
The highly intense part is based on 80 to 90 percent of your maximum heart rate
, while the rest period is about 40 to 50 percent.
Let's remember the minimum physical activity for maximum health benefit: walking 10,000 steps each day, 30 minutes a week of resistance exercise, and 20 minutes three times a week of movement that puts you at 80 percent of your age-adjusted maximum heart rate
. (That's about 220 minus your age for men; 206 minus 88 percent of your age for women.) So if you use a heart rate monitor--the version with a chest strap tends to be more accurate--see that you are indeed getting to that target heart rate for at least 20 continuous minutes, three times a week, and you'll be golden.
Work out at 85% of your maximum heart rate
. If you don't have a heart-rate monitor, then it's simply about pushing yourself really hard.
Effort, measured in MYZONE Effort Points (MEPs), accumulates for every minute of activity the user expends based on the maximum heart rate
. The device also calculates calories burned and the duration of each workout session.