An example good use of your max heart rate is 30 seconds at 90 to 95 percent of your max, then 20 seconds at 65 percent of your max, then repeat, he says. You don’t necessarily have to stop unless slowing down doesn’t help your heart rate to decrease. It’s fun to have numbers to look at after my runs, but beyond that I am unsure how to use it. Overtraining syndrome commonly occurs in athletes or fitness enthusiasts who are training beyond the body’s ability to recover. So for a 50-year-old, maximum heart rate is 220 minus 50, or 170 beats per minute. To figure out this range, follow the same formula used above, except change “64 and 76%” to “77 and 93%”. It just cannot be done! 3. The most important point is that you CANNOT exceed that level no matter how hard you try. When we run in our cardio zones our heart rates can be up to 54 beats apart at any given time yet … I've been riding bikes and running since 2012. “Work up to a minute. Only how high is different. However, continually exceeding your target heart rate may lead to overtraining. To effectively improve your cardiovascular fitness you must exercise a minimum of three times a week, 30 minutes a day at 60 to 90 percent of your maximum heart rate. You can calculate your maximum heart rate by subtracting your age from 220. Target heart rate is generally expressed as a percentage (usually between 50 percent and 85 percent) of your maximum safe heart rate. Target heart rate during moderate intensity activities is about 50-70% of maximum heart rate, while during vigorous physical activity it’s about 70-85% of maximum. If your heart rate exceeds your 90% max, then you need to slow down. Everyone has a maximum heart rate. For example, if you're 45 years old, subtract 45 from 220 to get a maximum heart rate of 175. That article tells the tale of an Olympic rower who blew his max out of the water in the first 90 seconds of a test. This is the average maximum number of times your heart should beat per minute during exercise. The maximum rate is based on your age, as subtracted from 220. If you exceed your maximum heart rate, then you may need to seek medical attention, especially if you exceed … I am running around 20 miles a week, and recently bought a heart rate monitor. The American Heart Association recommends exercising with a target heart rate of 50 to 75 percent of your maximum heart rate for beginners, and for moderately intense exercise. In the age category closest to yours, read across to find your target heart rates. When an individual is performing excessive amounts of exercise without proper rest and recovery, there may be some harmful side effects. For instance, at age 15, my son’s max heart rate is 205 and his cardio heart rate zone is 144 to 172 At age 52, my max heart rate is 168 and my cardio heart rate zone is 118 to 144. I'm no cardiologist but I have some experience here. 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