Heart rate

[anthrax]

I am doing some Interval training cardio (biking)

How safe/dangerous it is to up your heart rate at 100% of your max (even higher) ?

[45 minutes cardio session
between 60% and 105% of my max HR]

 

[leatherface]

Is it even possibly to go above 100% of your max HR? I didn't think it was since it is your MAX

 

[anthrax]

Is it even possibly to go above 100% of your max HR? I didn't think it was since it is your MAX

it is the theoretical max (220 - age)

 

[supreme]

You can go high HR but you won't hit 100% the body dose not like to go that high and has in place mechanisms to prevent over taxing the heart.

The other thing is training over 90% increases the risk of orthopedic problems. If you do a warm up & alternate between 70% & 85% of your max you will get great results; start at a 1:3 work/ rest ratio and gradually increse to 1:1

Watch your total exercise time, I would keep it to 25 - 30 min max. Studies show 25- 30 min intervals are equal in CV effects to 40 - 45 steady state training but don't increase gluconeogenesis as much. The interval training also has a higher EPOC than steady state.

So with intervals you get CV fitness, increased VO2 max, longer EPOC, greater lipolysis and you reduce orthopedic risk and muscle catabolism.

Intervals kick ass! - I do them 2-3x / week

When determing your HR - DO NOT use 220-age, this is the couch potato formula used by those awesome ACE trainers (ROTFLMAO!!!) - this formula does not take your current CV fitness level into consideration, so it can undr or over estimate your max quite easily. Imprecise for athletes, dangerous for unconditioned people

Either take your resting HR & plug into the Karvonen formula or if your doc did a stress test take the max HR you hit on the test.

hope this helped!

S

 

[Dial_tone]

Doing intervals at greater than 95% of max HR is of no benefit unless you're actually a competitive or fast recreational cyclist, which I am. You're much better off CV-wise training in the 75-85% range.

 

[wtlftr]

Above 95% increases your vo2 max. Yes your body can go above your mathematical max (220 - age) but can't sustain it for long. People with heart attacks often have heart rates of 250 or so, but who wants one of those.

 

[Dial_tone]

Above 95% increases your vo2 max. Yes your body can go above your mathematical max (220 - age) but can't sustain it for long.

That depends...that number is a complete guess. I'm 39, which should make my max HR 181....it's actually closer to 187. Lance Armstrong's pre-cancer max HR was well over 220....now it's in the 170's. As I said earlier the max HR, in and of itself, tells you nothing about an athlete's fitness. What's important is how much power (in watts) you can put out at your VO2 max. Great for a cyclist....useless as tits on a bull for a BB'er.

 

[wtlftr]

that is correct. the formula is a guide. everyone is different. I think we are saying some of the same things.

 

[supreme]

Hence my reccomendation of using the Karvonen formula or if a graded exercise test was done to use that max. Intervals between 70% & 85% max with an increasing work to rest ratio are ideal for everyone except endurance athletes requiring prolonged exercise duration, cardiac rehab or severly deconditioned.

S

 

[Dial_tone]

I see Karvonen is aka the heart rate reserve method. That's what I use for choosing my Lifecycle workout intensity.....strongly recommended by me at least.