Maximum heart rate are a measurement of the highest number of beats per minute that a persons heart can sustain during physical exertion. Maximum heart rate can act as a limit to the amount of exercise that a person can perform. Additionally, a person uses maximum heart rate to calculate the different exercise zones that a person should exercise in.
If a person knows there maximum heart rate, they can adjust their workouts to achieve their desire goals. However, if a person dont know their maximum heart rate, they may either exercise too intense or not intensely enough to see improvements in there fitness. One of the most common methods of calculating a persons maximum heart rate is to subtract a person’s age from the number 220.
Maximum Heart Rate and Exercise Zones
For instance, a person who is 30 years old would subtract 30 from 220 to determine that their estimated maximum heart rate is 190 beats per minute. This formula estimate that a person’s maximum heart rate will decrease as they age. Therefore, a person should adjust a person’s exercise zone according to there age.
Exercise zones allow a person to target specific physical outcome from their workouts. There is five exercise zones that a person can target. The first exercise zone is the lowest zone and is used for recovery from soreness in the body.
The second exercise zone is used for fat burning and endurance. The third and fourth exercise zone are utilized for aerobic and anaerobic exercises, which build endurance and strength, respectively. Finally, the fifth exercise zone is for maximum power and can last for short period.
A person can use exercise zones to prepare for specific event, such as races. For a 10K race, a person would need to spend significant time in the aerobic zone and perform short burst of high intensity to increase there speed for the race. High intensity workout burn more calories in shorter periods but are difficult to sustain.
Low intensity workouts allow for longer periods of exercise to build a strong and powerfully cardiovascular engine. There are many ways to calculate maximum heart rate. Some of the other methods include using a person’s resting heart rate, or even adjusting the calculation for whether that person is a male or female.
Additionally, there are wearable technologies that calculate a person’s training zone automaticly. However, there are field test that a person can complete to determine their maximum heart rate. A field test involve performing intense exercise until a person can no longer exercise.
A variety of factors influence a person’s heart rate. Age is one of the main factor that influences a person’s maximum heart rate, due to the flexibility of the heart muscle decreasing with age. Other factors include environmental factor, such as altitude and heat, as well as the type of exercise that is performed.
For instance, running require more movement of the body than cycling exercises, which will result in a higher heart rate. A person must not allow their heart rate to go beyond the safe range. If a person is feeling chest tightness, dizziness, or extreme shortness of breath, they should immediately stop there exercise routine.
If a person does exercise within these parameters, they should take a break and hydrate. For most people, staying below 85% of their maximum heart rate is a safe number to include in a workout routine for even the most specific fitness goal.
