In general maximum heart rates can vary from 160 to 220 beats per minute (BPM), depending on age and overall fitness level.
The most common formula encountered is;
- MAXIMUM HEART RATE = 220 − age
A 2002 study of 43 different formulae for HRmax (including the one above) concluded the following:
- 1) No “acceptable” formula currently existed, (the term “acceptable” to mean acceptable for both prediction of
, and prescription of exercise training HR ranges)
- 2) The formula deemed least objectionable was:
MAXIMUM HEART RATE = 205.8 − (0.685 × age)
A submax heart rate test is another method to detemine your Maximum Heart Rate.
How To Do A SubMax Test: Step up and down on an 8-to 10-inch step for three minutes without pausing between steps, then take your average heart rate (HR) for one minute and add the appropriate estimate factor for your fitness level using the formula below. To ensure consistency, keep both the step height and the cadence the same each time you test yourself
_________ ________ = ________
Avg. HR Estimate Estimate
last min. factor max HR
ESTIMATE FACTOR:
Poor shape = 55; Average shape = 65;
Excellent shape = 75; Competitor = 80
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