How to Maximize Heart Rate

Your maximum heart rate is used to create target zones for exercise.

Your maximum heart rate, or MHR, is the absolute highest number of times per minute your heart is capable of beating. It helps calculate target heart rates for exercise regimens. Your age and genetic makeup determine your MHR. Find your MHR by wearing a heart monitor and running flat out in intervals of a few minutes. You should already be in good physical shape or under doctor supervision before attempting this.

Things You'll Need

• Heart monitor
• Treadmill

Instructions

1. Warm up by jogging lightly for approximately 5 minutes. This will increase your circulation and body temperature, allowing you to get closer to your true MHR.

2. Increase the speed on the treadmill until you are running flat out. Maintain this speed for 3 minutes and record your peak heart rate.

3. Decrease the speed of the treadmill to a light jog for 2 to 3 minutes.

4. Run as fast as you can for another interval of 3 minutes. Record your peak heart rate. It should be slightly faster than the first run. Continue this cycle of light jogging and running flat out until your peak heart rate no longer increases. This is your true MHR.

5. Cool down by jogging lightly or walking for a few minutes.

Tips & Warnings

• Perform this test on a treadmill rather than a track, as the treadmill allows you to maintain the maximum speed for the entire 3 minutes.

• Do not attempt this unless you are in good physical condition. Pushing your heart rate to the maximum can be dangerous if your body is not able to handle the stress.

References

• Runner's World: Heart Rate Training
• "Bicycling Magazine's Complete Book"; Take It To The Limit; Geoff Drake; 1998