Heart Rate Formula Exposed!
OK. I'm sure more than a few of you have
heard that you need to maintain a certain heart rate for X
amount of time in order to achieve maximum fitness results.
You've read it in fitness magazines, women's
magazines, men's magazines, diet books, everywhere someone
is talking about health, exercise and fitness, heart rate
usually makes the cut.
You might even know the formula: Maximum
Heart Rate (HRmax) = 220 - (your age).
This little bit of science has trickled
down from the guys in clean white lab coats who spend more
time looking at sweat molecules through their microscopes
than doing a few bicep curls or running out in the woods.
The question is... are they right? Will
keeping your heart rate at a certain level build your cardiovascular
system?
So many people use the equation so you
figure there must be some scientific merit in it, right?
Well, if you ask Robert A. Robergs, PhD.
and Director of the Exercise Physiology Laboratories at the
University of New Mexico, there is NOT.
In a 2002 article, published in the Journal
of Exercise Physiology, he writes, "Ironically, inquiry into
the history of this formula (HRmax=220-age) reveals that it
was not developed from original research, but resulted from
observation based on data from approximately 11 references
consisting of published research or unpublished scientific
compilations. "Consequently, the formula HRmax=220-age has
no scientific merit for use in exercise physiology and related
fields."
Yikes! "No scientific merit"?!?!
Trainers and the like have been using this
formula for years! Why haven't we heard about this study that
clearly shows with extensive data and analysis that the heart
rate formula can be off more than 11 beats per minute. That's
frightening!
What's even more frightening is that this
heart rate formula is used to calculate VO2 levels for maximum
output and exercise range. So when VO2 numbers are derived
from a flawed HR number, there is even more range of error.
This deviation is dangerous considering that many people in
many different age groups rely on these numbers to stay in
shape or rehabilitate themselves from injury. A workout at
11+ beats per minute above your recommended output could do
more damage than good, particularly those below the age of
18 and over 50.
This is a lesson for those of you (including
myself) who tend to trust too much what we're hearing and
not question the information given.
A great example is this: People I work
with always ask me if it is OK to stretch certain ways and
if certain exercises are good for them. The reason they are
concerned is because at one time in their life a well meaning
teacher, coach, trainer or doctor told them that it would
be bad for them to do that type exercise or stretch.
Now, I never interfere with a correct diagnosis
if there is a sound medical reason for that particular person
to not do a particular motion. I do interfere, when they are
afraid that they might hurt their back and their knees with
exercises that have been around for 5,000 years!
You need to question the information you're
getting.
Maybe this is why we're so stiff and stressed
out! Bad info!
Back to heart rate, Robergs speaks about
the need to educate the fitness industry of his findings,
"The use of HRmax is most prevalent in the fitness industry,
and the people who work in these facilities mainly have a
terminal undergraduate degree in exercise science or related
fields. These students/graduates need to be better educated
in statistics to recognize and understand the concept of prediction
error, and the practical consequences of relying on an equation
with a large standard error of estimate." These numbers aren't
gospel and no one knows about it. It's a shame.
Intuitively, regardless of the formula
or not, I've never been big on heart rate. I feel it has trickled
down from performance athlete training and has no place in
recreational training. I deal with people who just need to
get started on an exercise plan, not train for a decathlon.
Throwing a heart rate equation into the mix just another reason
for someone to NOT exercise and get overwhelmed that they
have to do it right or not do it at all. Some people can't
even find the time to exercise once a week for 15 minutes.
So, you can imagine there are much bigger
issues to hash out with them, than if they are up to VO2 Max
at 2 of their five weekly workouts!
I want exercise to be easy, I want it to
be part of your life. This means less complication and more
action.
Get moving, that is what I want you to
do.
Just get moving, regardless if your doing
enough or if your heart rate might not be at the best level.
You'll get there, but only if you start.
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