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Maximum heart rate(MHR):how to calculate

Maximum heart rate or MHR is the highest heart rate a man can reach during maximum effort training (all-out effort).

 

MHR is used by people extensively in order to determine their preferred heart rate training zones.

 

Heart rate training zones are calculated with the aid of the Resting Heart Rate (a subject of another article on this website) and the Maximum Heart Rate.

 

 

 HOW TO CALCULATE YOUR MHR

 

 

 There are a lot of empirical formulae for the calculation of the MHR. All of them are more or less inaccurate. MHRs vary considerably from individual to individual.

 

Of course there is always a possibility to pay to have cardiac stress test but if you are just a fitness enthusiast, I can't see the reason.

 

A simple and effective way to calculate your MHR is with the help of a heart rate monitor while exerting yourself intensely for several minutes.

 

I ‘ve done it two times with seemingly quite accurate results.

 

I used High Intensity Interval Training running vigorously uphill and walking back downhill.

 

My maximum heart rate - shown on my monitor - was 11 beats higher from that calculated using all the known formulae!!

 

Try to find an uphill rate of at least 400m. You should be well rested and hydrated. Start with a warm up of 5-10min. Run uphill for not less than 90". Run at about 80% of your perceived MHR. Return back to the starting point by walking.

 

Repeat this for 2 more times. The second time you will run at about 85% of your MHR and the third time you will run at your maximum effort.

 

When you reach the finish line, watch your monitor for about 30". The highest indication is a good approximation of your Maximum Heart Rate.

 

If it is impossible to find a hill, you can try a staircase. Five floors will suffice. Start by walking up and continue by running up the staircase.

 

Gradually increase your intensity and put maximum effort at the end.

 

We have learned until now how to calculate both our Resting Heart Rate and our Maximum Heart Rate.

 

 Next article will be devoted to the calculation of the heart rate training zones.

 

 Chris Strogilis

 

Civ. Eng. - MBA - DipM

 

http://totalfitness-christos.blogspot.com

About the Author

Civil engineer with postgraduate studies in MBA and Marketing

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