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General HR max, HRR etc questions

nancyjocoy
over 7 years ago
So there really is not a forum separate to general health and fitness so I will ask here relative to the VA3

62 year old woman. Overweight. Working on both weight loss and fitness. Resting heart rate is 62 and that is consistent with over a years worth of data on my old fitbit as well where I showed a general drop from about 70 over the course of a year. No health problems (and all blood values are in range and I had a carotid doppler that showed less than 10% build up about 5 years ago as part of a pre exercise workup). and wondering about this Max HR of 158 because there are some articles that suggest it should be 220-.7*age which would give a max HR closer to 176. The few times I have gotten recovery rates from the top of zone 3, it is about 45 beats over two minutes. Age appropriate.

I will say there are times in the mountains where with long uphill hikes I have found out I was above 160 for about an hour (because the fitbit had no zone alarms) but the VA3 has some alarms. At 160+ for that duration I was breathing pretty hard but could catch my breath and it took me about 5-10 minutes to recover back to normal. My observations after those days is that my RHR goes up for a few days after that then drops back down so that may be helpful info. I see other formulas for determining HR max. And also if I use the Heart rate reserve per the mayo clinic page my exercise zones should be in what is currently zone 4 on the chart using 158 as max HR.

Obviously you get medical advice from a doctor but I am just wondering what resources or suggestions could help me set the proper max heart rate and zone cutoffs to encourage me to stay in the right "zones" for exercise because that is a large part of why I bought a better tracker. Right now around 130-140 I can carry on a conversation but am working and recover quickly.

Insights on how best to set targets? Since they are set by zone I may have to up Max HR? Or just reset my zones so that I try to stay in zone 4 of 126 to 142. I have to work a about 20 minutes to get it up that high but then can sustain at that level. But then I am walking as fast as I can in hilly terrain. Don't plan on running.

  • 0 over 7 years ago
    Hi,

    Fair play to you, you sound pretty fit.

    I based all my zones around my max HR. Yes there are various formulas but really it is a completely individual thing that, after appropriate medical advice that it is safe to do, you can test yourself.

    I basically put a chest strap on and flogged myself uphill on a bike until I couldn't go any further, Literally dropping. I took the HR at that point. Then I did the same test a couple of times more (not the same day) and took the average. This I used as my max HR, I entered this and the app then set the zones at 20% intervals. To be honest I was just interested in my max as a reasonably fit mid 50's cyclist, if I followed the formula I wouldn't be getting above light exertion. When I cycle I know roughly what my HR is depending on effort and I tend to be in the right zone for about 60% of the time. The rest is red lining on hills or green on the downs.
  • Former Member
    0 Former Member over 7 years ago
    For weight loss and to improve overall fitness knowing your RHR is important. The formula of 220-age for Max HR is outdated, but you can still use this If you apply the Karvonen HRR method. This doesn't change your Max HR, but by using your known RHR it will change your heart rate zones for training. The following is a link for the calculator and it will show you the old and new zones.

    http://www.briancalkins.com/HeartRate.htm
  • 0 over 7 years ago
    Ok that gave me values I got from using the Mayo clinic info that adjusts for HRR as well so I assume same calculation - 70%=129, 85%=144 And, using my current max of 158, zone 4 is 126 to 142 so that is consistent and where I should be for max benefit. Thank you.

    https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887?pg=2

  • 0 over 7 years ago
    Can your watch find your lactate threshold? And can it calculate heart rate zones based on your lactate threshold?

    From what I have been able to read on this subject, zones based on lactate threshold are much more accurate - and finding your lactate threshold is also much easier than finding your max heart rate if your watch is equipped for it.

  • 0 over 7 years ago
    Ok that gave me values I got from using the Mayo clinic info that adjusts for HRR as well so I assume same calculation - 70%=129, 85%=144 And, using my current max of 158, zone 4 is 126 to 142 so that is consistent and where I should be for max benefit. Thank you.

    https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887?pg=2



    Hello again Nancy,you absolutely correct,in general staying about 15-20 points bellow your estimated max HR is beneficial to your health during work out/activity anything higher i would not recommend. I am 41 slim/tall and when i do my runs i am comfortable around 150...feeling like i really working hard at 160 but once i reach 170 and over i get this feeling in my body, that this is just too much and not helping my overall health,this also shows as 5 (max) on cardiorespiratory level which is no longer recommended. And i am 41 so at 62 your level should prolly be even lower by like 20-25p of your max HR i would think. But in general try to rely mostly on your feel,all the guidelines are just that, if you feel good go for it and if dont ease up...i use this on everyday basis during my runs and work outs, listen to your body!
  • Former Member
    0 Former Member over 7 years ago
    The numbers are just guidelines and everybody is different. At 52 my Max HR is 168. I have several friends the same age that are in much better shape than I and going into the 170's isn't an issue. Others would probably fall over dead if they hit 150. You know your limits better than anyone else. When pushing yourself, just know that there's a difference between pain and exhaustion. If it's pain, stop immediately.
  • 0 over 7 years ago
    I'll throw in with others that formulas are not a good way to judge your MaxHR. Those come from actuary tables developed by insurance companies in the 50's or 60's. Heart rates, both resting and maximum, are very individual so your true Max might be higher or lower than any formula might give you.

    My impression is that you're not somebody who is training for any sort of race times or particular goals so trying to do a true Max HR test, either running or cycling, probably isn't something that is ideal for you or particularly want to do because it requires you to push yourself to the point of failure.

    Instead do a search for sub-maximal MaxHR tests which don't require you to push as hard and pick one that suits your fitness and activity level and then you'll have a number that is specific to you and your activity. Since you said that you've already gotten some info from Mayo clinic look there as they're a good source for sub-maximal tests if I recall correctly.

    I just turned turned 54 so by the 220-age calculation my MaxHR should be 166 but I held a HR 172 for the last half of a 5k earlier this year.
  • 0 over 7 years ago
    Appreciate all the insights. That is correct, I am just shooting for improved fitness, maxing out my walking speed and endurance. That and living to 100 :).
  • Former Member
    0 Former Member over 7 years ago
    Had no idea that waiting two minutes before saving a completed activity would show your recovery heart rate. Very nifty!