HR-based training is about as effective as BMI is for tracking your weight. For those of you that are unfamiliar many of your personal trainers, health care providers, and general practitioners will use BMI as a way to track your body weight. Essentially, it is a height/weight proportion equation, and used by itself it’s completely archaic and ridiculous. HR-based training is much the same in this regard–based off of archaic and imperfect data.
Currently, there remains no formula that provides an acceptable accurate prediction for HRmax (Roebergs & Landwehr, 2002). Indeed, there is a correlation to HR in response to exercise. As your exercise intensity increases, so too will HR, and this increase mirrors cardiac output (Roebergs & Landweht, 2002). However, researchers and practitioners need a way to quantify this work and to prescribe accurate ranges so that athletes can continue to improve their cardiovascular systems. Currently, this is very difficult to do without a true “to exhaustion” test. This is where 220-age=HRmax comes in, which was actually preceded by a similar equation, 212-.077(age)=HRmax.
Both of these equations are inadequate in terms of predicting your HRmax. In order to further prove this point, a short history lesson is required. Original data on 225 subjects (115 male, 110 females) was used in either a treadmill or cycle ergometer test (the details are not 100% verifiable) and from these tests an equation was derived, 216.6-.84(age)=HRmax (Roebergs & Landweht, 2002). While this equation shows a strong significant correlation (r=.43) the error is considerable (Sxy=11 b/min) not to mention in this study it was found that average decrease in HRmax for women was 12 beats over 21 years and 19 beats in 33 years. What this all means, that, even […]
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