Your maximum heart rate is the maximum number of times your heart beats per minute. The maximum heart rate varies from person to person, and is influenced by age, gender, heredity, weight and level of fitness. Fitness laboratories offer the most accurate measure of maximum heart rate, but this is not available for everyone. There are two different ways a man can establish his maximum heart rate at home. Each method is outlined in "The Heart Rate Monitor Workbook" by Sally Edwards & Sally Reed.
Things You'll Need
- Heart rate monitor
- Indoor stationary bike
Two to Four Minute Test
Warm up for at least five minutes. Ideally this warm up and test should be performed on an indoor stationary bike. If you do not have an indoor stationary bike, or any bike, try running.
Increase your speed gradually so that your heart rate increases five beats per minute (BPM) every 15 seconds. If your heart rate was 130 BPM after your warm up, for example, your first 15-second reading will be 145, followed by 160, and so on.
Continue at this pace for between two and four minutes. You will have reached your maximum heart rate when your beats per minute no longer rise.
Subtract half your age in years from 210. The number 210 represents the maximum human heart rate. This is part of a formula developed by Dan Heil, Ph.D and modified for use in "The Heart Rate Monitor Workbook." This version of the formula is designed strictly for determining a man's maximum heart rate.
Subtract 5 percent of your body weight in pounds from the above result. For example, a 40 year old man weighing 200 lbs. would arrive at 180 for this figure.
Add 4 to your above result. Our 200 lb. 40 year old man will have arrived at 184. Your own result will be your maximum heart rate.
Tips & Warnings
- If possible, enlist a friend when using the first method to determine your maximum heart rate. He can call out your time while you're busy working out and reading the heart rate monitor.
- "The Heart Rate Monitor Workbook;" 2001; Sally Edwards & Sally Reed
- Maximum Heart Rate Calculator
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