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07-30-14, 08:51 AM

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Willbird

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Quote:

Originally Posted by mav52

I'm 61 5'11" 288lbs. I was speaking to my cardiologist during a routine checkup and he noted " You gain the most benefits and lessen the risks when you exercise in your ''target heart rate zone."

For me; 80-136 beats per minute 'Target Heart Rate Zone, 160 beats per minute Maximum Heart Rate, 100% numbers from the America Heart Assoc.
Know Your Numbers

The table below shows estimated target heart rates for different ages. In the age category closest to yours, read across to find your target heart rate. Your maximum heart rate is about 220 minus your age. The figures are averages, so use them as general guidelines.
[TABLE]
[TR="bgcolor: #e1f2e0"]
[TH="align: center"]Age[/TH]
[TH="width: 379, align: center"]Target HR Zone 50-85%[/TH]
[TH="width: 379, align: center"]Average Maximum Heart Rate, 100%[/TH]
[/TR]
[TR]
[TD="width: 211, align: center"]20 years[/TD]
[TD="width: 379, align: center"]100-170 beats per minute[/TD]
[TD="width: 379, align: center"]200 beats per minute[/TD]
[/TR]
[TR="bgcolor: #f7f7f7"]
[TD="width: 211, align: center"]30 years[/TD]
[TD="width: 379, align: center"]95-162 beats per minute[/TD]
[TD="width: 379, align: center"]190 beats per minute[/TD]
[/TR]
[TR]
[TD="width: 211, align: center"]35 years[/TD]
[TD="width: 379, align: center"]93-157 beats per minute[/TD]
[TD="width: 379, align: center"]185 beats per minute[/TD]
[/TR]
[TR="bgcolor: #f7f7f7"]
[TD="width: 211, align: center"]40 years[/TD]
[TD="width: 379, align: center"]90-153 beats per minute[/TD]
[TD="width: 379, align: center"]180 beats per minute[/TD]
[/TR]
[TR]
[TD="width: 211, align: center"]45 years[/TD]
[TD="width: 379, align: center"]88-149 beats per minute[/TD]
[TD="width: 379, align: center"]175 beats per minute[/TD]
[/TR]
[TR="bgcolor: #f7f7f7"]
[TD="width: 211, align: center"]50 years[/TD]
[TD="width: 379, align: center"]85-145 beats per minute[/TD]
[TD="width: 379, align: center"]170 beats per minute[/TD]
[/TR]
[TR="bgcolor: #f7f7f7"]
[TD="width: 211, align: center"]55 years[/TD]
[TD="width: 379, align: center"]83-140 beats per minute[/TD]
[TD="width: 379, align: center"]165 beats per minute[/TD]
[/TR]
[TR="bgcolor: #f7f7f7"]
[TD="width: 211, align: center"]60 years[/TD]
[TD="width: 379, align: center"]80-136 beats per minute[/TD]
[TD="width: 379, align: center"]160 beats per minute[/TD]
[/TR]
[TR="bgcolor: #f7f7f7"]
[TD="width: 211, align: center"]65 years[/TD]
[TD="width: 379, align: center"]78-132 beats per minute[/TD]
[TD="width: 379, align: center"]155 beats per minute[/TD]
[/TR]
[TR="bgcolor: #f7f7f7"]
[TD="width: 211, align: center"]70 years[/TD]
[TD="width: 379, align: center"]75-128 beats per minute[/TD]
[TD="width: 379, align: center"]150 beats per minute[/TD]
[/TR]
[/TABLE]

Target Heart Rates

BUT, there are at least 5 formulas easily found for maximum heart rate, and each has it's flaws. The 220-age has been almost thoroughly debunked....heart rate for a given age will hold to an average within that age with a high degree of variability WITHIN that group of individuals.

Calculate your Maximum Heart Rate by Age

Here are the results of some Formulas
220-age gives me 171 (wrong answer)
The original formula, later found to have a fairly large standard deviation.

220-1/2 age gives me 185 (hmm maybe)
One of the first modifications to the original formula

202-(.55 x age) 175
Male (Gender Adjusted)

There is a thread over on the Road forum with some guys in their 60 or older with maximum heart rates that are around 190. So 220-age is plainly only good as an average number when you have LOTS of samples.

If I had to guess right now from my limited data so far my Anaerobic threshold is between 130 and 140.

Which makes perfect sense according to this.........

Determining Your Heart Rate Training Zones

Bill

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