How many times have you used the famous maximum heart rate formula (220-age)? It is posted on most pieces of  cardiovascular equipment. You know, take 220-age to get your maximum heart rate, and take 65% - 85% of that number (depending upon your fitness shape, and goals) to calculate your aerobic training zone. Remember?

According to a new study published from Northwestern Medicine in Chicago the 220-age formula is not accurate for women!  You probably didn’t know this, but that formula was derived from studies on just men in the early 1970’s. The recent study, looking at 5500 subjects, say it produces numbers too high for women.

The New Maximum Heart Rate Formula For Women

(206 - 88% of a womens age).  Yes, it is a bit more difficult mathematically, but more accurate for women. aerobic capacity

Ladies - now calculate your maximum heart rate, then take 65% - 85% to come up with your training zone. The higher percentage helps build aerobic capacity while the lower percentage assists in improving aerobic endurance.

Don’t get too hung up on heart rate numbers! I prefer to train according to perceived exertion. If your body can handle a higher intensity, then why let the numbers limit you. You know your body, and how it responds to a particular bout of cardiovascular exercise. Listen to it, and modify your cardiovascular intensity, and duration accordingly.

For those really into numbers I thought I would inform you about the new maximum heart rate formula for women. Being informed is important!

Once again, for ladies only — (206-88% of a womens age = maximum heart rate)

Keep moving! Your body deserves it!

 

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