{"id":297,"date":"2018-09-26T05:08:54","date_gmt":"2018-09-26T10:08:54","guid":{"rendered":"http:\/\/bscmultisport.com\/blog\/?p=297"},"modified":"2018-09-26T05:08:54","modified_gmt":"2018-09-26T10:08:54","slug":"the-maximum-heart-rate-conundrum","status":"publish","type":"post","link":"http:\/\/bscmultisport.com\/blog\/2018\/09\/26\/the-maximum-heart-rate-conundrum\/","title":{"rendered":"The Maximum Heart Rate Conundrum"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-298\" src=\"http:\/\/bscmultisport.com\/blog\/wp-content\/uploads\/2018\/09\/iStock-539334564-cropped.jpg\" alt=\"checking pulse\" width=\"300\" height=\"327\" srcset=\"http:\/\/bscmultisport.com\/blog\/wp-content\/uploads\/2018\/09\/iStock-539334564-cropped.jpg 300w, http:\/\/bscmultisport.com\/blog\/wp-content\/uploads\/2018\/09\/iStock-539334564-cropped-275x300.jpg 275w\" sizes=\"auto, (max-width: 300px) 85vw, 300px\" \/>If you have been training for any period of time, you\u2019ve likely heard about determining your heart rate training zones to train most effectively and efficiently.\u00a0 You may have also heard that you should base your zones on your maximum heart rate (MHR).\u00a0 The problem is, unless you\u2019re in a laboratory setting, hooked up to sophisticated machines, it\u2019s virtually impossible to pinpoint your maximum heart rate.<!--more--><\/p>\n<p>Since most of us don\u2019t have convenient or affordable access to laboratory testing, we do the next best thing, which is make an educated guess using a formula to determine maximum heart rate.<\/p>\n<p>For decades, the recommended formula for calculating maximum heart rate was: 220 \u2013 age.\u00a0 Early on, coaches recognized this method was flawed.\u00a0 Eventually, physiologists realized the formula didn\u2019t reflect the differences of maximum heart rate with advancing age (as shown in this <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17468581\">study<\/a>).\u00a0 Maximum heart rate decreases as we age \u2013 something the old formula didn\u2019t take into account.\u00a0 It was suggested that using the old formula could result in numbers that were off be as much as 12 beats per minute high or low.<\/p>\n<h5><u>Maximum Heart Rate Facts<\/u><\/h5>\n<ul>\n<li>Your MHR is variable<\/li>\n<li>MHR is highly individual<\/li>\n<li>You are genetically predisposed to your MHR<\/li>\n<li>Altitude\/elevation can lower MHR<\/li>\n<li>MHR is typically higher in smaller people<\/li>\n<li>Females often have a higher MHR than males<\/li>\n<li>MHR is NOT indicative of your fitness level<\/li>\n<li>MHR will vary significantly between people \u2013 even of the same age\/gender<\/li>\n<\/ul>\n<h5><u>New Maximum Heart Rate Formula<\/u><\/h5>\n<p>206.9 &#8211; (0.67 * age)<\/p>\n<h5><u>Difference Between Men and Women<\/u><\/h5>\n<p>Researchers found that MHR formulas over-estimated the maximum heart rate for women.\u00a0 A female maximum heart rate formula was first proposed by researcher Martha Gulati based on data from the St. James Women Take Heart Project\u00a0(and further validated in this <a href=\"https:\/\/www.ahajournals.org\/doi\/full\/10.1161\/CIRCULATIONAHA.110.939249\">study<\/a>).<\/p>\n<p>From that information, researches came up with a new MHR formula for women: 206 minus (0.88 *\u00a0age)<\/p>\n<h5><u>Maximum Heart Rate Conundrum<\/u><\/h5>\n<p>Now that we have covered some of the maximum heart rate basics, let\u2019s look at the maximum heart rate conundrum.<\/p>\n<p>For example \u2013 maximum heart rate using the various formulas for a 53-year old female.<\/p>\n<p>Fox Formula (Men and Women):\u00a0220 &#8211; 53 = 167\u00a0MHR<\/p>\n<p>Tanaka Formula (Men and Women):\u00a0206.9 &#8211; (0.67 *\u00a053) = 171 MHR<\/p>\n<p>Gulati Formula (Women Only):\u00a0206 &#8211; (0.88 *\u00a053) = 159\u00a0MHR<\/p>\n<h5><u>Conclusion<\/u><\/h5>\n<p>You can see in the example above there is a 12 beats per minute difference between these maximum heart rate formulas.\u00a0 To add to the confusion, there are other formulas that are also in use today \u2013 HUNT formula:\u00a0 211 \u2013 (0.64 * age); Gelish formula: 207 \u2013 (0.70 * age).\u00a0 If you are basing training zones on a maximum heart rate that was determined using a formula, your training zones are almost certainly incorrect.<\/p>\n<p>Instead of relying on flawed formulas as a basis for your training zones, you will train more efficiently and effectively if you base your training zones on your lactate threshold as determined through a <a href=\"http:\/\/bscmultisport.com\/blog\/2018\/01\/24\/how-to-set-heart-rate-training-zones\/\">lactate threshold field test.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you have been training for any period of time, you\u2019ve likely heard about determining your heart rate training zones to train most effectively and efficiently.\u00a0 You may have also heard that you should base your zones on your maximum heart rate (MHR).\u00a0 The problem is, unless you\u2019re in a laboratory setting, hooked up to &hellip; <a href=\"http:\/\/bscmultisport.com\/blog\/2018\/09\/26\/the-maximum-heart-rate-conundrum\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;The Maximum Heart Rate Conundrum&#8221;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[9],"tags":[61,23],"class_list":["post-297","post","type-post","status-publish","format-standard","hentry","category-training","tag-heart-rate","tag-zones"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Maximum Heart Rate 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