What's Your REAL Max Heart Rate?
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- Опубликовано: 16 мар 2021
- A lot of fighters are using heart rate monitors these days, to allow them to train at the right intensity in their cardio sessions.
And I love using monitors in my programs too.
But most fighters are basing their training on a calculated age related maximum heart rate…
Which for most people will be way off - because individual genetics determine what your max heart rate is, NOT your fitness.
In this episode learn how to test for your REAL max heart rate.
Show notes and further resources at heatrick.com/2021/03/17/what-...
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This is a great post and advice. I always went above the standard age calculation max heart rate. In order to get a better professional feedback, I got an cardiologist appointment to check and confirm. She used the same age/scale approach and finished when I was reaching 180 (I was near 40 by then)... Disappointingly enough, I never found a better approach to this... Until I found your web and channels. After a year of pandemic and, unfortunately, reduced physical fitness, I guess is the perfect time for me to test again...
Glad this has been helpful! I think it must be a safety thing... Not pushing people to test that could have an adverse reaction! As long as you're training regularly and you're fit and healthy, it's ok to test in my opinion.
Great info, Don! In intense conditioning sessions in my gym I train at, I believe I've gone as high as around 190bpm on my monitor. That's all-out, maximum, take a knee afterwards effort. lol. Based off my age, at almost 40, it says it "should" be 180bpm. Should I adjust it for 190 as my max then? I have the Polar chest strap. I try to stay around 130bpm for my 30-45 min cardio session.
Your site has a lot of great info on it for free which I used before I even started your program. Your expertise is much appreciated - you don't get the recognition you deserve, in my humble opinion.
You're very welcome! And thank you. :)
Yes, always use any measured maximum heart rates for your settings... As you can see, setting 190 bpm as your max rather than 180 bpm makes a considerable difference to your heart rate zones.
It sounds like you've got your heart rate about right for Cardiac Output training in that session you've described.
1) What is your opinion of HR zone training? Is that a legit means of dialing in conditioning or should we focus on more broad ranges and the methods we're using (or other option, I don't mean to pose a dilemma)?
2) I'll have to do this test. It's true about the calculated max HR (I'm 45, so my max HR is supposed to be something like 175). A few days ago I was working on steady state, rotating between medium intensity sprints and weighted bear crawl dragging an unweighted prowler. I didn't feel like I was pushing very hard but my app told me at the end that it needed to reset my max HR because I hit a max of 165. I believe it's true that anyone who trains regularly should find an actual max if a max HR matters for their training.
(PS I get it, that's not quite a steady state workout, but I was just trying to keep my HR up and in a range - not maintain some really boring steady state activity)
1) I personally don't use zones even based on a tested percentage of max heart rate. I instead program sessions to be either above, below, or at Anaerobic Threshold. You can better understand this by checking out this video here: ruclips.net/video/3iAETZtKNw4/видео.html
2) Yes, absolutely. Do the test and see what's really true for you. :)
May 04, 2020. 48 years Male. Resting 6am: 51bpm. I average 58-64bpm upon waking.
I'll do the Max Heart Test soon.
Good resting heart rate there! And it'll be interesting to see what you max is too.
Max heart rate has got to be genetic
I am coming up to 70 years Was a couch potato Just completed 16 ParkRun/Walks Down to 40 mins My Garmin says Rest HR 45~55 bpm On my knees at finish 140bpm Got to be down to Genetics not fitness I am completely rethinking MY zones
Hey, could you help us using heart rate data for efficient training? How can somebody implement HRV information for the training as well? I read that professional athletes are measuring HRV data each day before starting the day
Yes, HRV is useful to not only establish recovery status/readiness to train, but also aerobic conditioning level too.
It’s way beyond the scope of a comment here to explain how to use HRV, it’s a sophisticated tool that measures sympathetic tone in response to training stress and all other stressors outside of training too.
By measuring HRV you can determine if your body autonomic nervous system is sympathetic (fight, flight, or freeze) or parasympathetic (rest and recovery), and manage training intensity and volume accordingly.
Nice. I'll test it out. As i prefer train and maintain proper HR avoding burn out daily.
I'd love to know what heart rate you reach compared to your age! :)
@@heatrick after 6 rounds, i got max 185 BPM, im 31 years old this year. If im not mistaken, lower than calculated formula of 190.
@@syazanayla8094 Yes, you've got it. Now you know this, everything you do should be based on your tested maximum of 185bpm.
And like I said, max heart rate has nothing to do with your fitness levels, or your fitness ability. Everyone functions as a percentage of the maximum they have. The amount of power you can produce at relative percentages of heart rate max is the important bit, not the the specific bpm itself.
@@heatrick thank you sir for your reply and overall work you put out for us!
@@syazanayla8094 You're welcome! :)
Hi Don, I did this test on a spin bike but could'nt get my heart rate up past 172bpm after 5-2min intervals of 100% maximum effort. Does that seem right? I'm 38 years old.
Heart rate is body position specific... It’s highest stood upright, lowest lying down, and somewhere in the middle when seated.
So being partially reclined sat on a bike, you can expect your heart rate to be a good 10bpm lower than if you were working equally hard while stood up - running, or hitting the heavy bag for example.
52 male 177BPM, resting 59. What about HVR in terms of measuring performance or recovery?
Nice job, and with a resting heart rate below 60 bpm, aerobically very fit. :)
I'm not familiar with HVR...
Do you mean HRV (heart rate variability) or HRR (heart rate recovery)?
@@heatrick I meant HRV (heart rate variability) . I have a Whoop Strap and it seems to use that measurement along with RHR and other factors such as sleep to determine recovery.
@@maxrey4055 The HRV score can vary between manufacturers but generally scoring 80 to 100 indicates good aerobic fitness for combat sport athletes.