Q1: What is maximum heart rate and how is it calculated?
Maximum heart rate (MHR) is the highest number of beats per minute your heart can achieve during maximum physical exertion. The standard formula is: MHR = 220 - Age. This is an estimate; actual MHR can vary ±10-15 bpm based on fitness level, genetics, and other factors.
Q2: What are heart rate zones and why do they matter?
Heart rate zones are percentage ranges of your max heart rate that target different training benefits: Resting (50-60%) - recovery, Fat Burn (60-70%) - endurance/fat burning, Aerobic (70-80%) - cardiovascular fitness, Anaerobic (80-90%) - high intensity, Maximum (90-100%) - peak performance. Training in different zones produces different adaptations.
Q3: Is the 220 - age formula accurate for everyone?
The 220 - age formula is a general estimate but has limitations. It may overestimate for older adults and underestimate for very fit individuals. More accurate formulas exist (e.g., 208 - 0.7 × age), but the standard formula works well for most people as a starting point.
Q4: How do I use heart rate zones for training?
Use zones to structure workouts: Fat burn zone for longer, moderate-intensity sessions; Aerobic zone for building cardiovascular fitness; Anaerobic zone for high-intensity interval training; Maximum zone sparingly for peak performance. Most training should be in zones 2-3 (60-80% MHR).
Q5: Should I train at maximum heart rate?
Training at maximum heart rate (90-100%) should be done sparingly and only if you're healthy and well-conditioned. It's very intense and should be limited to short intervals with adequate recovery. Most training benefits come from zones 2-4 (60-90% MHR).
Q6: How do I measure my heart rate during exercise?
Use a heart rate monitor (chest strap or wrist-based), fitness tracker, or manually check pulse. For manual: count beats for 15 seconds and multiply by 4, or count for 10 seconds and multiply by 6. During exercise, check periodically rather than continuously to maintain focus.