Basic HRM question

Don Wagner said:

The question is this...
I've determined my Maximum Heart Rate based off of Chris Carmichals
training programs. How often should I retest my MHR in order to
determine if I am within my zone?

Your Max Heart Rate isn't supposed to change. Once you've got it, you keep
it and do your other measurements in proportion (what _will_ change is how
close you can get to Max without redlining). The trick is to get MHR right
to begin with. There are the usual formulas but these are rough and break
down in individual cases. Alternatively, a stress test with a cardiologist
(not a bad idea if you want to start training seriously) can gather some
statistics empirically.

EFR
Ile de France

Elisa Francesca Roselli

Quoted message said:

Your Max Heart Rate isn't supposed to change. Once you've got it, you keep
it and do your other measurements in proportion (what _will_ change is how
close you can get to Max without redlining). The trick is to get MHR right
to begin with.

Elisa,
Thanks. I found some good advice from Polar as well.

One thing that seems to be still up in the air is should MHR be
retested every year? Since a lot of the old guesstimate formulas are
based off of age (220 - age in years, for example), it would make
sense that with time your MHR will decrease.

Quoted message said:

There are the usual formulas but these are rough and break
down in individual cases. Alternatively, a stress test with a cardiologist
(not a bad idea if you want to start training seriously) can gather some
statistics empirically.

I finished up my test this morning and have a result of 178 bpm (40yr
old, male). What a killer!

15 min of moderate pace at 75rpm, every 2-3 min. up the gear and
maintain 75-80 rpm, when you reach the highest gear you can and still
maintain 75rpm you sprint all out for 10 sec. I think I saw God.
;-)
--Don--
The beatings will continue until morale improves.

Quoted message said:

Your Max Heart Rate isn't supposed to change. Once you've got it, you keep
it and do your other measurements in proportion (what _will_ change is how
close you can get to Max without redlining). The trick is to get MHR right
to begin with. There are the usual formulas but these are rough and break
down in individual cases. Alternatively, a stress test with a cardiologist
(not a bad idea if you want to start training seriously) can gather some
statistics empirically.

Obviously it does decrease with age, and I have read more than once
that the actual maximum may increase slightly with training. However,
as I recall, it requires professional-level dedication to see any
increase. I've never experienced such an increase myself. (I'd love
to see a reference to a journal article which either confirms or
refutes this phenomenon.)

I usually check my max 2-3 times per year, (a) so I can validate
previous readings and (b) so I know what it feels like to work that
hard.

For me, the real benefit of the HRM is keeping myself honest when I'm
doing base aerobic training. Every year, I'm amazed at how slowly I
have to go to keep my heart rate below 72% of max (in my case, about
128 bpm), which is the reference point I use for long, easy aerobic
workouts (see, e.g.,
http://www.cycle-smart.com/coaching/articles/base.shtml).

Palookabutt said:

Quoted message said:

Your Max Heart Rate isn't supposed to change. Once you've got it, you keep
it and do your other measurements in proportion (what _will_ change is how
close you can get to Max without redlining). The trick is to get MHR right
to begin with. There are the usual formulas but these are rough and break
down in individual cases. Alternatively, a stress test with a cardiologist
(not a bad idea if you want to start training seriously) can gather some
statistics empirically.

Obviously it does decrease with age, and I have read more than once
that the actual maximum may increase slightly with training. However,
as I recall, it requires professional-level dedication to see any
increase. I've never experienced such an increase myself. (I'd love
to see a reference to a journal article which either confirms or
refutes this phenomenon.)

There's some genetically-related stuff going on in there too. My MHR
has always been somewhat higher than the usual formulas would predict,
whether or not I was in shape. When I was 30 (reasonable shape), it was
204; the usual prediction is 192-196 for a female that age. Obviously I
can't get it that high now, but it's still higher than predicted.

-km

--
the black rose
proud to be owned by a yorkie
http://community.webshots.com/user/blackrosequilts

Palookabutt said:

Obviously [max heart rate] does decrease with age, and I have
read more than once that the actual maximum may increase
slightly with training.

Actually, max. heart rate decreases somewhat with training, while
max. blood flow goes up.
--
terry morse Palo Alto, CA http://bike.terrymorse.com/

Terry Morse said:

Actually, max. heart rate decreases somewhat with training, while
max. blood flow goes up.

Terry, I can't find a referrence to this anywhere. Do you have a
link?

From what I can tell the lower end of you HR (at rest) drops, your
recovery between "zones" drops and your MHR _may_ decrease with age.

High MHR can be found in some sports pros.
--Don--
The beatings will continue until morale improves.

Don Wagner said:

Terry Morse said:

Actually, max. heart rate decreases somewhat with training, while
max. blood flow goes up.

Terry, I can't find a referrence to this anywhere. Do you have a
link?

Just a quote from Andy Coggan, who I'm sure could point instantly to
a study to verify the statement:

http://tinyurl.com/58vnd
--
terry morse Palo Alto, CA http://bike.terrymorse.com/

Terry Morse said:

Just a quote from Andy Coggan, who I'm sure could point instantly to
a study to verify the statement:

http://tinyurl.com/58vnd

Got it. Thanks.
--Don--
The beatings will continue until morale improves.