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Every since I was 13 years old, I have been following a cardiovascular/weight
training program. My regimen entails 30 to 40 40-minute bicycle
ride. At the tender age of 56, my resting heart rate ranges between
61 and 66. I use my heart-rate monitor, religiously. I have noticed
that my heart rate will peak as high as 189 toward the end of
my exercise routine. Apparently, it exceeds the rate suggested
for a 56 year-old. Is my cardiovascular routine potentially dangerous
for my age or should I cut back on my exercise routine?
Answer
Over the years, the general method used to determine an individual's
maximum heart rate is to subtract the person's age from the
number 220. 56 years old individual’s maximum heart rate would
be 164. The suggested training capacity for the heart should
range between 70 and 85 percent of the maximum heart rate.
Obviously
the rule is subjective to each person’s physical endurance.
The rule is an estimate. Despite the theory, there are several
considerations the rule does not take into account: a person's
training, blood pressure, age, cholesterol, weight as well as
any other potential health risks.
Another
way of measuring or calculating the intensity of an exercise
routine entails estimating the perceived exertion. Individuals
may gauge the intensity of their fitness program by choosing
a number between six and 20. Six represents light exertion while
20 is immensely intense exercise. Ideally, the intensity she
be around 12 to 13 or a bit challenging. It assures cardiovascular
training without overdoing it.
The best
way to devise an accurate assessment of the intensity one is
working out is to have a stress test. Even though a physician
may find the pace of your work-out safe, it’s a good idea to
have stress-test to evaluate the safety of working out at an
intense level. |
