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but resulted from observation based on data from approximately 11 references consisting of published research or unpublished scientific compilations.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.
(See my P.P.S. for those of you who like keeping track of HR!)
Best,
Kevin
P.S. For tips on how to get moving, you can now purchase our Lifestyle Fitness Points program on Cafepress! Click Here. Until October 15 (Saturday), I have dropped the price 20% for those of you who are on my list as a special gift to you!
Click here to read more.
P.S.S For those of you who like to keep track of numbers and you'd like to measure heart rate because it works for you, I'm not telling you to stop. Just go with a larger target, instead of the exact numbers. I'm talking 110-130 or 130-150. Take the figure that you have now and make it a range of 20 beats per minute. Believe me, you will be getting a great workout AND you won't put yourself in danger of injury!
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