MAX HEART RATE TESTING
Maximum Heart Rate is the maximum number of times your heart is able to contract in one minute. Testing your max heart rate (MHR) is necessary in order to train at the right intensity. These beats per minute (bpm) are determined via a running test while wearing a heart rate monitor which includes a chest strap and watch receiver.
One of the benefits of being a runner and doing this test is that we perform the test while engaging in our sport, thereby making it a very accurate assessment. On the contrary, a basketball player or tennis player and most other athletes, cannot play their respective sport to determine MHR due to the non-continuous or non-aerobic nature of the sport.
EXPLAINING THE MAX HEART RATE TEST
The test includes:
1) Consultation on the phone before the test to discuss your running and fitness history and your goals.
2) The test is then administered on an outdoor track or on a treadmill that is supplied by you.
3) Results report and training plan will be emailed to you.
4) Consultation on the phone to discuss the report.
Available in our Philadelphia location only
Listen to your Heart
Max Heart Rate Facts That May Surprise You
It is genetically determined; you are born with it.
It varies greatly among people of the same age. Therefore age-graded or mathematical formulas are not accurate (so disregard those charts that are posted at gyms).
It can remain constant as you age if a high level of fitness is maintained.
It is not an indicator of athletic ability and cannot be improved by training. However, it can decrease from a sedentary lifestyle.
It is sport specific and can vary by 20 bpm depending on the sport. (Triathletes take note).
The MHR of an elephant is about 30bpm and for a hummingbird is about 500bpm.
THE F.I.T. FORMULA
Successful running for fitness, weight control and competition, consists of three exercise variables called the F.I.T. Formula, which stands for Frequency, Intensity and Time.
Frequency = how many days per week you run which can be tracked online or in a log book.
Intensity = how hard (or easy) you run by knowing your effort level.
Time = how many minutes or hours you run which can be tracked using a stop watch.
How can you determine effort? The truest method is by wearing a Heart Rate Monitor which transmits a signal electro-magnetically from electrodes on a chest strap to a watch receiver. Not only will it take the guess work out of knowing your degree of effort, it will help you to better understand how to equate pace with heart rate and how to set training intensities for your individual goals.