Calculation of the predicted maximum heart rate
Before starting an exercise program, it’s a good idea to check your resting heart rate, target heart rate for your age, and predicted maximum heart rate. It is important to establish a base to be able to measure the progress. This gives you a goal for each workout.
Before getting out of bed take your resting heart rate, at this stage it will be at a minimum. This is a good method to determine the minimum rate of your heartbeat. Take your pulse with a stopwatch or the second hand of a watch. It’s best to take it for one minute for accuracy, but some people take it for 6 seconds and then multiply it by 10 to get the number of beats per minute.
Resting heart rate can increase with age, but there is also often a significant difference between people based on fitness levels, age, and genetic background. However, it gives you a base measurement.
Measuring the pulse at the wrist is usually the easiest. Measure the beat of your radial artery on the side of your hand where your thumb is. Use your fingers, as it can be mistaken for a beat on your thumb, which will make counting difficult. Another option often seen on television shows is to take the pulse under the jaw at the carotid artery on the side of the neck.
Once your resting heart rate is established, the next step is to calculate your predicted maximum heart rate. The beats per minute are determined using this method. This is then used to calculate what your target maximum heart rate should be.
To calculate your predicted maximum heart rate, it’s best to use a cardiac stress test to get the data. Medical supervision is recommended for this test. The doctor looks for signs of changes in the heart when it is stressed and this is the peak. These tests are often done for top athletes and less frequently for ordinary fitness enthusiasts.
The person’s age is often used to calculate the predicted maximum heart rate using a formula. These formulas have been calculated by researchers using the cardiac stress test. Note that there are still significant variations between individuals.
You will often have seen a chart on the gym wall and sometimes on motorized exercise machines that provides guidance along the following lines:
At 30 years old / At 55 years old
Maximum heart rate = 220 minus your age 190 / 165
Another acceptable formula is
Maximum heart rate = 205.8 minus (0.685 × age) 185/168
As can be seen, the range is narrower for the second formula and the maximum rate at which the heart should beat is also slightly higher with increasing age.
As mentioned above, there is a significant difference between different people, even if the fitness level and age are similar. An interesting test has been done with team members on the same exercise regimen and of similar age. Therefore, these tests cannot really be applied to compare relative fitness levels.
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