Maximum heart rate and target heart rate are used interchangeably in exercise. Formulas can help determine maximum heart rate, but it’s important to consult a doctor before starting an exercise plan, especially for those over 40 or with medical conditions. People should generally exercise at a percentage of their maximum rate and listen to their body’s signals.
In a sense, maximum heart rate could be defined as the number of times a heart can safely beat in one minute. This is variable and besides the point, as most people would determine this rate differently. Instead, maximum heart rate and target heart rate are often used synonymously. They mean the highest rate at which a heart should beat in one minute when people exercise. Also, people are told to exercise at a percentage of maximum rate rather than a maximum rate.
There are a variety of formulas that help determine maximum heart rate, and there is significant dispute over which formula is most correct. Less discussed is the idea that people who haven’t exercised recently, especially if they’re of a certain age, should see a doctor before starting an exercise plan. This generally applies to most people age 40 and over, those who have other medical conditions, and anyone who is severely overweight and/or has a family history of heart problems.
However, the basic formula that could be used to get maximum heart rate is age multiplied by 0.685 and subtracted from 205.8. There are variations on this, including age times 0.75 subtracted from 220. Clinicians can more accurately measure the suggested heart maximum by having people undergo cardiac tests such as a stress echo, stress test, or exercise test. .
While maximum heart rate and target heart rate are sometimes used interchangeably, there are some important differences to note. First, people are rarely supposed to exercise to the max. It’s not a goal to aim for, instead people should generally exercise at a percentage of their maximum rate, and when starting workouts this might not be much higher than a normal resting heart rate. The goal is to gradually improve, but stay below the maximum until otherwise indicated.
Another thing to note is that these figures can vary depending on the day. Very simple formulas are not specific enough. As much as people pay attention to heart rate, it’s important to listen to a body’s signals in other ways. On the day a person has a cold and is exercising, a lower percentage than the maximum is probably adequate. Your body is likely to suggest that you are doing too much work by feeling out of breath, dizzy, or sick to your stomach. No matter what the heart says, body language is also valuable to interpret so that enough exercise is achieved without overdoing it.
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