heart rate and excercise

LegacyUser

hello!

i thought there used to be a fitness forum but i cannot find it so sorry if this isnt the right place. when i excercise my heart rate goes up to 163 or so. this is while running and using the cross trainer. i am 21. it goes up this high within a few minuts of use. is this normal? does this mean i am very unfit? i excercise very regularly. i weight 9 and a half stone and am 5 foot 7 and female.

Beruthiel

there is a fitness forum
I'll move it there now
B

daveirl

This post has been deleted.

silverside

80% Max heart rate or MHR or 163 is reasonably high. That just means you're training pretty hard. Thats good for cardio fitness, but for weight loss etc you might want to train at a slightly easier pace for a longer period.

I wouldnt worry about it though, its perfectly normal. Just go by how hard you feel you are working. As you get fitter you will be able work harder at the same heart rate / resting and working out heart rates will come down.

tunney

Off topic sorta, but I always wondered when enough was enough with regard to raised HR, i'm 25 and often hit 201, 203 on hard (speed) sessions. I'm always curious if you should avoid this (hitting yuor max) or just take it in your stride(pardon the pun).

Reyman

There's conflicting views on whether this MHR formula of 220 - age is accurate enough for serious training. The error can be 5-10%. an alternate formula is :

Miller formula with research from Londeree and Moeschberger.
· Use the Miller formula of MHR = 217 - (0.85 * age) to calculate MHR
· Use this MHR value for running training
· Subtract 3 beats for rowing training
· Subtract 5 beats for bicycle training
· Subtract 3 beats for elite athletes under 30
· Add 2 beats for 50 year old elite athletes
· Add 4 beats for 55+ year old elite athletes



Really you need to do a "stress test" to determine your real MHR.

I reckon this type of test should ideally be done under medical supervision, particularly for older athletes. But here's the method:

Stress Test 1
For this test you need a good hill. The hill needs to take you about two minutes to run up it and of sufficient gradient to ensure you are breathing hard at its summit. The test begins around five minutes running time from the hill. Gradually accelerate towards the hill achieving 85% MHR (for the first time) at the base of the hill. As you hit the hill maintain your speed by increasing your effort. Your heart rate will rise and you will tire. Without falling over, keep an eye on your monitor and make a mental note of your highest heart rate as you work towards the top of the hill.
Stress Test 2
For those unfortunate enough to live in an area lacking hills , it is possible to carry out a test on a flat piece of road or at your local running track. The plan of attack is to run 800 meters very quick. For the first 400 meters run at up to your current 90/95% MHR (to be achieved by the end of the first lap) and for the last 400 go for it. During this second lap you should max out. Very fit athletes may have to repeat this test after a few minutes rest (minimum of 65% MHR) to be able to achieve a true maximum. This test is very reliable.

tunney

There's conflicting views on whether this MHR formula of 220 - age is accurate enough for serious training

No there's not, we all know its not.