teaching classes and for my own workouts. I read an interesting article about the heart rate formula.
As with nutrition, there is no cookie cutter formula with heart rate..it is a guide to start somewhere.
New Heart Rate Formula May Improve Program Design for Women
The use of heart rate to predict and monitor exercise intensity is common amongst exercisers of all types, from endurance athletes to cardiac rehab participants. Although heart rate remains the best option available for gauging intensity there remain questions regarding the validity of the many equations available to predict target heart rate for training. The maximum heart rate (HRmax) formula that currently serves as the foundation for prescribing intensity is 220 minus age. Two studies over the past decade address both gender and age-related drawbacks to this formula.
First, approximately 8 years ago, researchers at the University of Colorado reported that the HRmax formula was not valid for individuals over 40. They determined that the predicted decline in HRmax that occurs with age is considerably slower after the age of 40 than before. Hence, they developed the following formula which is believed to offer a more accurate prescription for an older population: 208 – (Age x .7).
This past month it was reported that the traditional HRmax formula results in an inflated exercise heart rate for women. In this study of over 5,400 women, participants completed a maximal treadmill test after which they were followed for a period of 16 years. The data collected from the project determined an association between risk for heart attack and abnormal heart rate readings during the previous treadmill test. Moreover, it resulted in a new formula to calculate maximum heart rate in women:
206 – (Age x .88).
Researchers determined that women who were programmed based on the original max HR formula were unable to sustain predictably manageable intensities (i.e. 65-85% max HR). The new formula predicts a lower max HR and thus lower relative HR’s for women.
This study presents an interesting challenge to fitness professionals. Although it is acceptable, should you choose to incorporate the new formula, which results in a lower relative intensity, do the client's results suffer? If so, it may be more appropriate to first use the newer formulas, continue to incorporate HR monitoring, but to include perceived exertion to modify intensity on an individual basis.
Tara Parker-Pope. Recalibrated Formula Eases Women’s Workouts. NY Times Health Update. July 5, 2010.
Do you wear a heart rate monitor when you work out? What do you do to monitor intensity levels of your workouts?
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