So what’s the best way to calculate your ideal heart rate for exercise? For years, experts have used a simple mathematical formula: 220 minus your age.
As it turns out though, doing so now may not be accurate, according to a new study presented at the American College of Cardiology’s 63rd Annual Scientific Session.
“The standard that’s currently in use is somewhat outdated,” says Thomas Allison, M.D., senior author of the study and cardiologist and director of stress testing at the Mayo Clinic. “We want to make sure that when people do the stress test, they have an accurate expectation of what a normal peak heart rate is. Every so often, you need to recalibrate what’s considered normal.”
Allison first came across this abnormality after looking at data of more than 25,000 patients who took stress tests at the Mayo Clinic between 1993 and 2006. Looking at both women and men between the ages of 40 to 89 years old who had no previous history of cardiovascular disease, he found that their heart rate declined naturally as they got older–but the decline wasn’t as fast for women. This also meant that the heart rate formula was underestimating the peak heart rates for women as they got older; conversely, it overestimated the heart rates of younger women.
So, chances are if you are a woman, using this formula may have caused you to reach for a higher heart rate level that simply wasn’t necessary–a rate that may have taken you out of your ideal “fat burning zone.”
“It’s logical that an equation developed 40 years ago based on a group that was predominantly men might not be accurate when applied to women today,” says Allison. “But sometimes things just get stuck.”
The New Heart Rate Recommendation
So the evidence is clear: The old heart rate formula may be overestimating or underestimating a woman’s ideal heart rate. So what’s the best way to estimate it now? Here’s how to figure it out:
- If you are a woman between 40 to 89 years old, your maximum heart rate is now 200 minus 67 percent of your age. For example, if you are 42 years old, your ideal heart rate is 171 beats per minute.
- If you are a man, you have a new formula as well. Researchers recommend using the formula 216 minus 93 percent of your age. A 63 year old man would want to aim for a heart rate of around 158 beats per minute.
- If you are a woman under 40, unfortunately researchers haven’t figured out the ideal formula yet. As a rule of thumb though, the current formula may overestimate you needs, so subtract a little from this amount as needed. Their recommendation: It’s best to stick with the original formula.
While changes to these heart rate guidelines haven’t taken place yet, expect them to change soon.
Readers: Do you pay attention to your heart rate when you exercise? Why or why not?
Source:
New Formula of Peak Heart Rate During Exercise Developed for Older Men and Women – SeniorJournal.com
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