Definition:
Maximum heart rate is the highest number of times your heart
can contract in one minute. Once you
know how fast you heart can beat when you are exercising full out, you can
determine your target training zones.
Determining your MHR:
·
Less intense - best guess
Mathematical
formula
1. 220 - your age (Women use 226)
2. Karvonen method
·
Sub Max Tests
A
Sub Max test is an estimated assessment below your maximum heart rate, which is
used to predict your maximum heart rate. (Maximum heart rate is sport specific)
1. The chair sub max test.
2. The step sub max test.
3. One mile walk test.
·
Max Test
Upon
completion of a sub max test, you should add to the highest number you see
displayed one of the following points:
Chair Sub
Max: Step Sub Max:
Poor Fitness 40 55
Average Fitness 50 65
Fit Level 60 65
Race Level Fitness
70 75
Maximum Heart Rate:
·
Is genetically
determined you are born with it.
·
Is a fixed number
unless you become unfit
·
Can not be increased
by training
·
Is higher in women
than in men
·
Is affected by drugs
·
That are high do not
predict better athletic performance
·
That are low do not
predict worse athletic performance
·
Has great variability
among people the same age
·
For children have
been measured over 200 b.p.m.
·
May vary from day to
day because it is test day sensitive
·
Testing requires the
person to be fully rested
·
Testing needs to be
done multiple times to insure an exact number