The maximum heart rate, represented by the abbreviation HRmax or HRmax, is a theoretical limit that corresponds to the maximum number of heartbeats that can be reached during an exercise test without endangering health. The HRmax varies according to each individual and depends on various factors such as age, race, sex, level of physical fitness or the sport practiced. In short, the maximum heart rate expresses the intensity at which a given physical activity is performed.
To give you an idea, a healthy adult generally has a resting heart rate range between 60 and 100. During the sleep phase, and for that same individual, the number of heartbeats can drop to a range between 40 and 60. But when practicing a sport, heart contractions can shoot up to 150 or 200 per minute.
You may be interested in: What is the ideal pulse rate range for each running distance?
Pulse measurement can be performed at different points of your anatomy, the most common parts being: the carotid artery (located in the neck), the wrist or the chest. Until recently, the only way to continuously monitor heart rate while exercising era a sports watch with its respective band or chest strap, but for some time now, thanks to the rapid evolution of technology, some high-end smart and quantifying wristbands such as the Jawbone UP3 and the Microsft Band that incorporate optical sensors to measure heart rate without the need to wear that chest strap have come onto the market.
Almost all the existing formulas for calculating maximum heart rate have a drawback: they do not take into consideration the person's level of physical fitness or his or her more or less athletic constitution. For this reason, the HRmax of a sedentary 35-year-old will never be the same as that of another individual of the same age who goes running for an hour, three times or four times a week.
A heart rate monitor is an excellent tool for measuring your heart rate. The figure it gives is usually quite accurate, although it cannot be compared to a stress test, which is much more accurate. The device stores information about the effort made during physical exercise and subsequent recovery, being able to control the intensity and duration of the exercise. Thanks to the heart rate monitor, you have the possibility to properly program your training sessions and become a more efficient athlete.
The vast majority of heart rate monitors on the market today inform you, at the end of the physical activity, about the maximum and average heart rate, the training time in the previously established heart rate zone and an approximate calculation of calories burned.
In addition to taking into account certain data or parameters that I have mentioned above (age, sex, etc.) you need to find out your heart rate at rest -I advise you to take your heart rate when you are just awake, in bed- and your maximum heart rate or HRmax, using Tanaka's formula, which will help you to set up your training zones and optimize your results.
- HRmax male[2087 - (0.73 * age in years)] [HRmax female [208.7 - (0.73 * age in years)].
- HRmax female[208.1 - (0.77 * age in years)]
Once you know your maximum heart rate and your resting heart rate, you can set the heart rate interval, which will be the difference between them. It is common for this heart rate range to decrease as you get older.
Training zones
Generally, 5 to 6 training zones are set, based on the percentage of maximum heart rate and resting heart rate. Although some heart rate monitors incorporate a function that automatically calculates these training zones, you always have the option of doing it manually, the old-fashioned way.
In addition, by means of the alarms integrated in many models , you can set training zones to stay within them in order to improve your performance and achieve your planned goals.
- Zone 1. Below 50% of HRmax. Low intensity exercise. Can be used for recovery or rest. Walking.
- Zone 2. Between 50% and 60% of HRmax. Very moderate intensity exercise. Very gentle jogging.
- Zone 3. Between 60% and 70% of the HRmax. Moderate intensity exercise. Jogging with long runs.
- Zone 4. Between 70 % and 80 % of the FCmax. Exercise to improve aerobic capacity. Running at medium pace.
- Zone 5. Between 80% and 90% of HRmax. Exercise to improve aerobic power and anaerobic threshold. Running at a strong pace.
- Zone 6. Between 90 % and 100 % of the FCmax. Very intense exercise to improve the anaerobic capacity and power. Runs with short series at very strong rhythms.
Cover and text photos: Polar Adventures Facebook and Flickr CC license for commercial use.
