Max heart rates and more

M

MariaS

Cathlete
Hi educated crowd,

I have a Polar M51 heartrate monitor, and I’ve been trying to figure out about max heartrates and good training levels. I’d really appreciate any insight you have on the issue. So, here we go:

First of all, has anybody had their max heartrate tested? How was it done, and do you think it was worth it? I’ve read from these forums that it’s sports specific, so is there a way to figure it out by yourself while doing intense workouts for instance? (Like is it anywhere close to the highest you’ve ever got your heartrate to rise in a workout, when you’ve actually felt like you’re going to collapse if you do any more?) I know the Karvonen formula, but my Hrmax according to that feels a little bit high. I have a pretty low resting pulse, so I’m thinking perhaps my max is a little bit lower than the average, too. (I’m 34, resting pulse about 43, highest I’ve ever read my hr is 180, and I was next to dead…; it definitely FELT like my max heart rate, and I’ve only been able to reach it once)).

Also, I’d like to know what sort of heartrates do you aim for working out? Would you consider 70-85% HRMax high intensity training? I’ve read somewhere you should go for 90% HRMax during intervals, any thoughts on that?

Lots of questions, I know…;)) Thanks in advance for any thoughts on the matter,

Enjoy your week,

Maria
 
I have used a HR monitor for 10 years, mostly for running but in the last 5 years for any cardio. Sally Edwards had written some books and that would answer most of your questions she also has a site www.heartzone.com I never have had my max done by anyone, just did the testing myself and thru some other figuring got to my max of 183. I have never gone over that when I run even all out so I believe its accurate. I also believe my max is different for the other 2 main cardio's I do. I have seen my HR up to 164 on my Nordic Track and up to 160 during some intense Imax intervals. When I do intervals I do aim for 90% and then recovery about 75%. I just started doing HIIT (High Intensity Interval training). I think the HR monitor is a great tool....:)...Carole
 
Hi Maria

I've been using my hr monitor in the past decade, and now it seems that I can't even live without it.:)

About your max heart rate. I was told that if I can't get a lab test, the next best way to find out your max hr is the following.
Find a steep hill. Run it up a few times at moderate - high intensity. For the last time run it up as fast as you can. When you are ready to puke that is your close to max hr. In my case it was about 186 and probably that's the highest # I've even seen on running races.
When I did marathon trainings I used the monitor for specific runs, mainly to know that I was on the right target. It was also very useful to see how I was improving aerobically and how the lactate treshold was improving also.
It was also very important to detect overtraining (elevated hr in the morning, or during training).
Now, that I don't do anymore long distance I mainly use it just because I'm so used to it.
What do you want to achieve, what are your goals?
For general aerobic endurance workouts your hr supposed to be 70-75%
Lactate treshold 80-88% or close to that.
Above that you are in the anaerobic zone, you can only maintain it for short period of times. Good for interval training.

I hope that this helps.

Mari
 
Carole and Mari,

thank you very much for you answers, yes, they answered a lot of my questions. I'm going to get that S.Edwards book, thanks for the link also.

My goals are pretty much to maintain my weight and maintain/improve my cardiovascular fitness, though I don't have any special high goals (runnin a marathon or anything). I just want to feel good and add energy to everyday life, I suppose (getting in better shape is very addicting though, you just keep wanting more and more...;)). Also, since I've lost about 35-40 pounds within the last few years (between two pregnancies), I want to tighten up everywhere and make sure my metabolism stays up there. I try to do 2 interval workouts per week. On top of that I'm doing two to four higher and lower intensity cardios (I know, I'm sort of a cardio junkie, can't stop...). I suppose the 70-75% would work well for these. The 90% does feel about good (can you say "feel good" about an interval...:)???) during intervals, but I tend to go lower during recoveries, so maybe that's something to look out for. It's always more work to get your heartrate back up there.

Anyway, one last question, Mari mentioned 80-88% being the lactate threshold, is that something you should exceed during intervals? I mean I suppose the point is to train the anaerobic fueling systems (?), so I suppose it wouldn't really do that unless you exceed that threshold...?

Thanks again for your insightful answers,

enjoy the weekend,

Maria
 
I do think you will like the books by Sally Edwards, she explains well. And funny you mention marathon...Mari and I might be the few here crazy enough to have run some! Your fitness goals are good. It can be very addicting once you loose the weight and see some results. You have done very well! I have always been a cardio junkie myself, although haven't seeme to get the results lately which is why I started adding interval work to my program and shorter cardio times. It really depends on what you want. I also needed to clean up my diet!
As for the lactate threshold and 80 to 88%. Mari can probably answer better than me, but I know as far as running in order to improve your speed it was wise to spend some time in the 90% range, but never doing it 2 days in a row. I did get faster when I went by that rule. But, that was my goal.....enjoy your weekend too...:)...Carole
 
I am in my LT zone usually when I do longer intervals. Only when I do very short intervals I get up to the highest zone. I can't maintain that for too long, but I can maintain LT zone for a pretty long time. And Carole is right, don't do this type of wo 2 days in a row.
By training in your LT zone you'll improve your lactate treshold ( slowing down latic acid build up) and you'll be eventually able to workout with higher intensity and for longer time.
This is how I'd translate it from running. Mari
 
Mari and Carole,

thanks again for your answers! Yes, I can't maintain that 90% for very long either, but it does feel like it actually makes a difference to get there even for a short time. I can totally see why you shouldn't do these workouts 2 days in a row (and I don't think I'd want to do them more than twice a week either). I remember reading somewhere that the body starts producing certain stress hormones as a result of interval training, and these hormone levels take up to 48 hours to return to normal. That would make sense.

Happy runnings ;), Maria
 
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