Ever feel like your workout isn’t doing much for your heart? There’s a good chance you haven’t figured out your maximum heart rate, the key to unlocking your heart’s performance potential. You’ve probably heard about it before but aren’t quite sure what it means or how it can help you.
Don’t worry, we’re here to lift the veil on this fitness mystery and show you why max heart rate matters and how you can calculate your own. Once you know your number, you’ll be equipped to choose the right intensity and duration for cardio workouts tailored to your needs.
Get ready to take your heart health into your own hands. The secrets behind max heart rate are about to be revealed.
What Is Maximum Heart Rate?
Your maximum heart rate (MHR) is the highest your heart can beat during exercise. Knowing your MHR helps ensure you’re working out at the right intensity. The simplest way is the 220 minus your age formula. So, a 30-year-old would have an MHR of 190 (220 – 30 = 190).
However, this is just an estimate. The most reliable way to find out is to get a test. Some gyms and fitness centers offer MHR tests with heart rate monitors. You can also get wearable heart rate trackers that will determine your MHR during exercise.
Related: Heart Rate Monitors: How Do They Work?
Why Maximum Heart Rate Matters
To improve your fitness, you need to push your heart rate into the right zone during exercise. Your MHR helps determine those zones. For example, moderate exercise should reach 50-70% of your MHR. More intense cardio aims for 70-85%. Interval or circuit training may spike over 85% at times.
- Working out in the right heart rate zone improves your endurance and stamina over time.
- It helps maximize calorie burn for fat loss and weight management.
- It will make your heart stronger and increase blood circulation.
Factors That Affect Maximum Heart Rate
Several factors determine your maximum heart rate (MHR) and ability to improve it over time. The good news is, some of these factors are within your control.
Your age is a major factor in your MHR. As you get older, your MHR naturally decreases due to changes in your heart and blood vessels. The basic formula for estimating your MHR is 220 minus your age.
For example, a 30-year old’s estimated MHR would be about 190 bpm. Although this is a good starting point, your actual MHR may vary depending on other considerations.
Your fitness level also plays a role. The more active and fit you are, the higher your maximum heart rate will be. Regular cardio exercise like running, biking, and swimming can strengthen your heart over time and increase your maximum heart rate. Even starting with just 2-3 sessions of moderate exercise per week can make a difference.
Related: Must-Do Cardio Exercises For Runners
Genetics influence your maximum heart rate as well. Some people are just born with a naturally higher or lower MHR. However, the impact of genetics can be overcome through consistent cardio training. While you may need to work harder to increase your MHR, it can still be improved.
Certain medications and medical conditions can lower your MHR. Check with your doctor if you have a condition like heart disease or are on any medication that could affect your heart rate. They may want to test your MHR to determine a safe range for exercise.
The factors affecting your MHR are complex but the benefits of improving it are clear. Understanding how to increase your maximum heart rate through exercise and a healthy lifestyle can help maximize your endurance and keep your heart strong for years to come.
How to Calculate Maximum Heart Rate
Understanding your Maximum Heart Rate is crucial for optimizing your workouts and overall fitness. There are various formulas available to calculate maximum heart rate, each tailored to different demographics.
- Fox Formula (commonly used formula for men and women): 220 – age
- Gulati Formula (for women only): 206 – (0.88 * age)
- The HUNT Formula (for active men and women): 211 – (0.64 * age)
- Tanaka Formula (for men and women over age 40): 208 – (0.7 * age)
Age-Based Maximum Heart Rate Formulas
For years, the 220-minus-age formula was the go-to method, but it falls short in reflecting the true dynamics of heart rate changes with age. MHR actually decreases as we age, a factor overlooked by traditional formulas.
The Fox formula, although commonly used, might provide inaccurate results. Experts suggest it could deviate by as much as 12 beats per minute. Recognizing the need for precision, Martha Gulati and her team developed a female-specific formula, acknowledging the maximum heart rate for women.
It’s crucial to note that calculating MHR outside a controlled setting may not yield pinpoint accuracy. However, informed estimation through these age-based formulas offers a practical starting point.
If you prefer not to do the math calculations or you are just a lazy guy then consider using a heart rate monitor or a running watch. Remember that these formulas provide estimates, and individual variations exist. Regularly reassess and adjust your MHR estimate based on your fitness journey and any changes in your health.
How to Calculate Using MHR Formula
Let’s have a look at calculating maximum heart rate by using a Tanaka formula for an occasional exerciser whose age is like 45.
Heart Rate Formula (Tanaka)
= 208 – (0.7 * 45)
= 177 beat per minute
Setting Your Exercise Intensity
If you used the calculation given, then you’ll get a number equal to the maximum amount your heart will beat in one minute. From this information you can in fact calculate how hard to work during exercise according to your level of fitness.
- If you are very sedentary and not at all active, work about 57 % to 67 % of your MHR.
- If you perform very little work, then your working rate should be 64 % to 74 %.
- If you are an occasional exerciser, work at 74 % to 82 % of your MHR.
- If you are an athlete in good condition or fairly fit, work at 80 % to 91 % of your MHR.
- If you train yourself hard at high intensity, then work between 84 % and 94% of your MHR.
For our casual exerciser, this translates to a target heart rate zone of 131 beats per minute at the lower end and up to 149 beats per minute at the higher end.
While these ranges offer a solid starting point, it’s vital to pay attention to your body. Gauge your perceived exertion on a scale of one to ten. For instance, if you find yourself working at 148 beats per minute, align it with your perceived exertion level. This practice will help you understand your capabilities and adjust your pace accordingly.
In order to ensure that you’re in your target heart rate zone, you should consider using a heart rate monitor or checking your pulse manually. A simple wrist pulse check, counting the beats per minute, allows real-time adjustments during your workout.
Related: Make Your 200m Race Effortless
Tips to Safely Push Your Maximum Heart Rate Higher
To boost your max heart rate over time, follow these tips:
Start Slow and Build Up Gradually
Aim for just 10-15 beats per minute higher than your resting heart rate. Push yourself for just 1-2 minutes, then return to your normal routine. Over weeks and months, slowly increase the intensity and duration. This gradual progression will allow your heart to strengthen over time in a safe way.
Add Intervals to Your Routine
Once you’ve built up your endurance, add short intervals of increased intensity. Take a 2-minute walk, then jogging for 1 minute. Do this interval 4-6 times, twice or thrice a week. Your heart will adjust to racing faster during the jogging phases. gradually increase the jogging intervals to 2-3 minutes.
Cross-Train with Other Activities
In addition to cardio exercise like walking or jogging, add in strength or high intensity interval training. Try bodyweight exercises like pushups, squats and lunges. Or, do short bursts of exercises like jumping jacks, mountain climbers or burpees. Different activities will challenge your heart in new ways and boost your overall endurance.
Stay Hydrated and Stretch
Drink plenty of water to keep your heart healthy and your body temperature regulated during exercise. Stretching also helps your heart by increasing circulation. Gentle yoga or full body stretches 2-3 times a week can aid your heart health goals.
Re-Check Your Max Heart Rate
After following these tips for 4-6 weeks, re-check your max heart rate using the calculation 220 minus your age. You may find that your max rate has increased, allowing you to push into higher intensity zones. But continue increasing intensity gradually to allow your heart to strengthen over the long run.
With time and consistency, these techniques will safely increase your maximum heart rate and boost your heart health. But listen to your body and don’t push yourself too hard. Pushing your limits should be done carefully and under medical guidance.
