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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: I am Tom Holland, and this is Fitness Disrupted. All right,

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Speaker 1: let's talk about heart rate zones, something that obviously is

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Speaker 1: a huge part of many people's exercise programs. It is

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Speaker 1: a big part of now many of these boutique fitness studios.

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Speaker 1: You know, you're seeing these numbers now with all this

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Speaker 1: fitness technology, it's easier than ever before to measure heart rate,

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Speaker 1: and there's so much confusion, and there's so much inaccurate

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Speaker 1: data and formulas and information that you're using as a result,

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Speaker 1: and it frustrates me. It frustrates me that I have

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Speaker 1: to do yet another show where I talk about that,

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Speaker 1: where I talk about not only is much of the

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Speaker 1: information that you are getting as far as your heart

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Speaker 1: rate zones, So the formulas you are getting, the readings

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Speaker 1: you are getting, and then the information you're getting about

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Speaker 1: where you should be incorrect incorrect. And so many people

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Speaker 1: have asked me over the years about their max heart

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Speaker 1: rate zones, So we have to go there, and we're

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Speaker 1: just going to talk about the formulas and the main

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Speaker 1: formula that is utilized. Some of you may know it,

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Speaker 1: some of you may not those of you in the

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Speaker 1: fitness profession trainers and the like. What were we talked

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Speaker 1: back in the day. The main formula, and this is

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Speaker 1: the one, by the way, that is utilized by most

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Speaker 1: of the machines that you use to twenty minus your

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Speaker 1: age the age graded heart rate zone formula, essentially to

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Speaker 1: minus your age. Well, where did that come from? You know,

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Speaker 1: just like ten thousand steps people, where did that come from?

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Speaker 1: And they are super surprised. Is to find out where

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Speaker 1: it did. And if you don't know, I did a

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Speaker 1: show on that Where did the ten thousand step recommendation

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Speaker 1: come from? But today it's about where did that to

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Speaker 1: minus your age maximum heart rate formula come from? Where

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Speaker 1: we getting that number? And I have two great studies

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Speaker 1: that say we shouldn't be using that, and my years

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Speaker 1: of anecdotal experience with thousands of people and heart rate

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Speaker 1: zones agrees with them. So the first study, the Surprising

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Speaker 1: History of the heart rate max equals to minus your

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Speaker 1: age equation, and this was in the Journal of Exercise

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Speaker 1: Physiology two thousand two. I'm going to read you the

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Speaker 1: entire abstract because I think it is really helpful, really

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Speaker 1: helpful to clarify. So here it is. The estimation of

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Speaker 1: maximal heart rate has been a feature of exercise physiology

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Speaker 1: and related applied sciences since the late nineteen thirties. The

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Speaker 1: estimation of heart rate MAX has been largely based on

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Speaker 1: the formula heart rate max equals to minus your age.

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Speaker 1: This equation is often presented in textbooks without explanation or

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Speaker 1: citation to original research. In addition, the formula and related

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Speaker 1: concepts are included in most certification exams. I can attest

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Speaker 1: to that within sports medicine, exercise physiology, and fitness listen I,

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Speaker 1: but bookcase filled with textbooks that all utilize this formula.

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Speaker 1: It goes on. Despite the acceptance of this formula, Research

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Speaker 1: spanning more than two decades reveals the large error inherent

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Speaker 1: in the estimation of heart rate max and they say

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Speaker 1: seven to eleven beats per minute. Ironically, inquiry into the

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Speaker 1: history of this formula reveals that it was not developed

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Speaker 1: from original research, but resulted from observation based on data

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Speaker 1: from approximately eleven references consisting of published research or unpublished

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Speaker 1: scientific compilations. Consequently, the formula harrate max equals to twenty

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Speaker 1: min is your age has no scientific merit for use

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Speaker 1: in exercise physiology and the related fields. I would disagree there.

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Speaker 1: I mean the merit, Can you still use it? I

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Speaker 1: would say yes, but with a huge caveat. But that's

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Speaker 1: the only issue I have with this entire study and

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Speaker 1: the the abstract basic explanation of what they're talking about

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Speaker 1: here and the final couple of sentences. A brief review

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Speaker 1: of alternate heart rate max prediction formula reveals that the

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Speaker 1: majority of age based prediction equations also have large prediction

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Speaker 1: errors greater than ten beats per minute. Clearly, more research

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Speaker 1: of heart rate max needs to be done using a

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Speaker 1: multi variant model, and equations may need to be developed

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Speaker 1: that our population, fitness, health status, age, exercise mode specific. Okay,

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Speaker 1: I agree, And you know it's always surprising when you

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Speaker 1: look at like where the formula came from? Where did

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Speaker 1: the height way charts come from? Having given you that show,

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Speaker 1: yet you know where where did these numbers come from?

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Speaker 1: And you would think that something is important as your

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Speaker 1: heart rate and zones would be based on something super specific.

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Speaker 1: Here's the thing again, I don't think you throw it away.

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Speaker 1: You don't throw away to age. You know it's there,

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Speaker 1: it's going to be around, and it is a great

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Speaker 1: starting point for people. It's a great starting point, especially

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Speaker 1: for people who are just starting out. But in my experience,

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Speaker 1: and according to the research, and I'll give you one

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Speaker 1: more study, it underestimates for so many people, it underestimates. Okay,

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Speaker 1: let me give you the second perfect study Journal of

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Speaker 1: the American College of Cardiology. And this was January two

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Speaker 1: thousand one, twenty years ago, nine twenty years ago. And

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Speaker 1: I'm gonna read this one verbatim, too, so helpful. The

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Speaker 1: age predicted horre max of equation is commonly used as

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Speaker 1: a basis for prescribing exercise programs, as a criterion for

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Speaker 1: achieving maximum exertion, and as a clinical guide during diagnostic

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Speaker 1: exercise testing. Despite its importance and widespread use, the validity

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Speaker 1: of the heart rate max equation has never been established

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Speaker 1: in a sample that included a sufficient number of older adults.

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Speaker 1: So a little more specific here. Okay, but here's the point,

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Speaker 1: and you're going, come on, Tom, we don't need to

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Speaker 1: hear something else to confuse us with fitness. Well, as

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Speaker 1: you've learned, if you've listened to my prior podcasts, I

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Speaker 1: go to the simple, we go to the basics. So

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Speaker 1: we take the studies, we take all of this stuff

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Speaker 1: and then we say, okay, how do we simplify it,

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Speaker 1: how do we utilize it and make it usefull for

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Speaker 1: you as an individual? That's where the answer wise is

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Speaker 1: you exercise right, you push yourself and you start to

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Speaker 1: use an intensity based formula for yourself. So in other words,

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Speaker 1: when I would meet people and they would tell me

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Speaker 1: what their zones are, and they would tell me that

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Speaker 1: here's their max. And then I'd see them working out

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Speaker 1: and I could just tell visually that they're nowhere near

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Speaker 1: the max. That it is under predicting. So you have

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Speaker 1: to tie in your perceived exertion to your max heart rate.

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Speaker 1: You know, I hesitate the good Catholic boy in me

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Speaker 1: to give this example, but I use it all the time.

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Speaker 1: There was a judge once and there was a pornography case,

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Speaker 1: and the judge his his quick explanation for what pornography

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Speaker 1: was was he would know it when he saw it. Now,

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Speaker 1: when it comes to your maximum heart rate to really

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Speaker 1: pushing the intensity, you will know it when you feel it.

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Speaker 1: So if you have a maximum heart rate, did you

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Speaker 1: have figured out or even you know, generally speaking, we're

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Speaker 1: not even talking about max Harry, we're talking about, and

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Speaker 1: that's the number. You know, they tell you you shouldn't

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Speaker 1: really go above. Now I'm gonna give you my specific numbers,

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Speaker 1: and if I stayed below all the time, I would

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Speaker 1: barely be pushing into my you know, mid range of intensities.

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Speaker 1: So it's super inaccurate and you have to go by field. Now,

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Speaker 1: I don't want to get into a long winded discussion

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Speaker 1: about heart rate, but it is based on so many

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Speaker 1: different things. Caffeine, you know, different medications, stress level, your environment,

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Speaker 1: so many different things. So it is going to fluctuate immeasurably,

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Speaker 1: which is why cyclists tend to rely on power more.

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Speaker 1: It is much less variable, if at all, based on

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Speaker 1: those factors. It's not. It's not based on those factors. Okay,

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Speaker 1: So it's amount of work you're putting out. So again

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Speaker 1: you say, well, what do we do, Well, let me

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Speaker 1: give you one formula one. Well, I'll give you two.

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Speaker 1: They're almost exactly the same. Though. So in the same

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Speaker 1: study I just gave you, age predicted maximum heart rate revisited,

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Speaker 1: they say in their results in the meta analysis, herr

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Speaker 1: max was strongly related to So there's two different equations. Now,

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Speaker 1: other than that age predicted. This is the Tanaka equation,

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Speaker 1: and that's two oh eight minus point seven times your age,

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Speaker 1: two oh eight minus point seven times your age. And

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Speaker 1: there's also the Gellish equation almost the same. It's two

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Speaker 1: oh seven minus point seven times your age, and that

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Speaker 1: is your max heart right now, not a huge difference

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Speaker 1: for some people. And that's the problem is there are

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Speaker 1: so many different heart rates. Listen, I had a client

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Speaker 1: years ago, an outlier, but this guy was in his

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Speaker 1: thirties and he would consistently break two D when performing

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Speaker 1: not even all out exercise. So maximum heart rate heart

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Speaker 1: rate zones highly individual. Now, I have to absolutely preface

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Speaker 1: this by saying, yes, you need to get a stress test,

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Speaker 1: especially if you are going to be pushing higher workloads,

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Speaker 1: if you are brand new to fitness, if you are

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Speaker 1: over forty. It is just a smart idea for everyone

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Speaker 1: to go get a stress test to make sure you

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Speaker 1: don't have any issues. That should go without saying, but

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Speaker 1: I have to say it. Nonetheless, you need to make

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Speaker 1: sure that you are able to exercise and to push

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Speaker 1: the intensities. But let me also say this so that

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Speaker 1: notwithstanding you know you are healthy, let's assume you are healthy.

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Speaker 1: Your body is a really smart machine. How many times

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Speaker 1: do I say that? That also goes for max heart rate?

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Speaker 1: So the chances of the vast majority of people getting

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Speaker 1: to their max heart rate is slim. Has not talked

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Speaker 1: about enough. Now. I had to preface that by saying,

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Speaker 1: you gotta you gotta be healthy, you gotta have no issues.

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Speaker 1: But even that being said, when you go get so,

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Speaker 1: here's the thing, you go, how do we truly get

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Speaker 1: your zones? You go to a laboratory and you get

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Speaker 1: a tester, an exercise physiologist who knows what they're doing

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Speaker 1: super important, and you do you know, different tests, bike test,

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Speaker 1: run tests, depending on what you want. Triathletes will get both.

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Speaker 1: I had both years ago. I would send clients to

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Speaker 1: get both if they were triathletes. But that's another thing.

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Speaker 1: By the way, your heart rate zones on a bike

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Speaker 1: are going to generally be different than the run. Not always,

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Speaker 1: but you're running, heart rate zones are generally going to

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Speaker 1: be higher because you're using all your body weight. When

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Speaker 1: you're on a bike harder, you're supported. And many triathletes,

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Speaker 1: especially or people they get tested on both, find that

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Speaker 1: that they're running heart rate zones are higher than they're biking. Okay,

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Speaker 1: and that makes sense. So again here's the takeaway. You

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Speaker 1: use intensity, you use the formulas, and again you can

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Speaker 1: use that two oh seven or two oh eight minus

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Speaker 1: point seven times your age. But you're gonna find many

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Speaker 1: of you that when you push your zones, you're gonna

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Speaker 1: find you can go higher comfortably or relatively comfortably. So

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Speaker 1: we need to get tested, make sure you've got clearance

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Speaker 1: from your doctor, and then look at your data. This

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Speaker 1: is a perfect example of when you should be using

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Speaker 1: fit tech if you want to, but don't deceive yourself.

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Speaker 1: If you're taking a class at one of these boutique

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Speaker 1: fitness places, and I don't want to name any, but

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Speaker 1: some of them are, in my opinion, purposely using certain

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Speaker 1: zones to make the people feel better about themselves. You're

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Speaker 1: not working as hard as you think you're working, and

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Speaker 1: you're not burning the cowaries that you think you're working,

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Speaker 1: and that's a disservice to the clientele. But this is

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Speaker 1: a place where if you are tracking your heart rate

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Speaker 1: during extra size, you start to look at your numbers,

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Speaker 1: and you can do this on your own. You can

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Speaker 1: go run up and down a hill you can go

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Speaker 1: to the track and do some speed intervals. You can

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Speaker 1: do it on a bike at home, You can do

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Speaker 1: it on a treadmill at home. But push yourself to

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Speaker 1: see what numbers you can hit. And again, the vast

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Speaker 1: majority of you will not come close to your max

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Speaker 1: heart rate. And that is why, as I was saying,

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Speaker 1: got sidetracked. When you go get tested in a research laboratory,

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Speaker 1: you literally will have people who are at the graduate

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Speaker 1: level standing next to your treadmill or your bike yelling

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Speaker 1: at you to get you to go to your true

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Speaker 1: max heart rate, to your true highest levels. Most people

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Speaker 1: aren't getting there, even in a class. Even when you

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Speaker 1: think you are there, you you have more and that's

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Speaker 1: just the way the body works. And to those people

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Speaker 1: who are worried about, oh my gosh, my heart rate

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Speaker 1: was too high, when you are healthy and you push it,

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Speaker 1: your body will slow you down. That's what the max

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Speaker 1: hearrt is all about. You can't stay there very long.

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Speaker 1: If you are remotely close, you won't be there long.

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Speaker 1: And one final time, most people, even in a hard

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Speaker 1: class or being pushed by a coach, or even in

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Speaker 1: a race, are not truly getting up there. It's uncomfortable.

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Speaker 1: It's really uncomfortable when you're truly there, which is why

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Speaker 1: you have to go to a laboratory to get attested.

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Speaker 1: So what's the what's the overall takeaway from this? You

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Speaker 1: start with two minus your age. You use your fitness

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Speaker 1: technology even if you care. I'm assuming you care, right,

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Speaker 1: but you use your data to see what makes sense

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Speaker 1: over time and on a scale of one to ten

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Speaker 1: when you're truly pushing it. If you're taking a group

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Speaker 1: cycling class and you're doing a hard interval, and this

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Speaker 1: is why again you will learn that a thirty second

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Speaker 1: all out interval is a long time that you truly

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Speaker 1: most people can't come close to going all out for

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Speaker 1: two minutes. It's brutal. But you're gonna look at your numbers.

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Speaker 1: You're gonna see your numbers over time. And that's the

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Speaker 1: amazing thing about this technology is you can put it

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Speaker 1: up on your computer screen or on your phone and

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Speaker 1: start to look and go, oh, you know, when I'm

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Speaker 1: doing burpes with har rate monitor on, this is the

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Speaker 1: number I hit. Or when I take that class and

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Speaker 1: I'm doing treadmill intervals, this is the heart rate I hit.

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Speaker 1: And what's what are those high numbers. What's the highest

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Speaker 1: number you've hit? And then you have to be careful

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Speaker 1: about outliers. Sometimes the the technology malfunctions. And I will

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Speaker 1: leave you with one final thought about the technology. In

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Speaker 1: my experience, risk based heart rate is really inaccurate for

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Speaker 1: me and for many of the other athletes that I know.

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Speaker 1: Now at lower intensities, it seems to be much more accurate.

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Speaker 1: What do I mean by that? There's a chest strap

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Speaker 1: that many of you remember. That is the way we

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Speaker 1: have been measuring heart rate during exercise for a long time.

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Speaker 1: There are other ways, but that was generally the accepted way.

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Speaker 1: Many people don't like to wear that. They've become more

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Speaker 1: and more comfortable over the years too, by the way,

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Speaker 1: but now you have watches and bands that measure your

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Speaker 1: heart rate at your wrist. What I have found is

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Speaker 1: that when I start to exercise, especially at the higher

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Speaker 1: levels personally, and a lot of the research supports this

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Speaker 1: way off, that's not helpful. So when I exercise, I

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Speaker 1: am wearing a chest strap and again this may work

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Speaker 1: or not for you. Now there's a couple of new

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Speaker 1: products that launched literally today, or one specific huge one

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Speaker 1: today that utilizes risk based heart rate. So you need

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Speaker 1: to be an experiment of one. You need to know

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Speaker 1: your body. You need to use the science and try

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Speaker 1: different formulas, but at the end of the day, you

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Speaker 1: need to look at what numbers you are hitting and

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Speaker 1: how hard you feel you are working and listen. A

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Speaker 1: great way to truly find your numbers is to do

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Speaker 1: an event like a five k race or something a

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Speaker 1: group exercise event. Maybe you know some workout routine with

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Speaker 1: others where you're pushing yourself against other people. I mean

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Speaker 1: that is the original sports psychology study. Cyclists who biked

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Speaker 1: a course by themselves so how fast they could go,

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Speaker 1: and then they biked it together. I think they went

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Speaker 1: faster together. You think they hit higher heart rates together. Yeah,

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Speaker 1: So I hope that helps. Town is your age underestimates

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Speaker 1: and as a huge variability for so many people in

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Speaker 1: my experience, in huge number. You know, I've heard two

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Speaker 1: thirds thrown out there. But you have to know your numbers.

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Speaker 1: So if you are looking at heart rate zones and

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Speaker 1: you are doing different types of exercise and measuring it,

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Speaker 1: start to see patterns over time, start to see patterns

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Speaker 1: over time, and if you're truly someone who loves these numbers,

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Speaker 1: wants these numbers. When it's okay to do it, go

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Speaker 1: get tested. Go to a you know, look at a

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Speaker 1: local university or college or reputable sports performance facility, and

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Speaker 1: get your numbers tested, and you'll be surprised many off you.

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Speaker 1: I was. I kind of knew that I wasn't working

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Speaker 1: as hard, but generally speaking, when you get tested, you're

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Speaker 1: gonna find you've got a lot of room to push it.

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Speaker 1: All right, I hope that was helpful. Again, technology, individual

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Speaker 1: perceived exertion. Take all of these factors, put them together.

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Speaker 1: There's no one thing, and there's no one person, and

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Speaker 1: and formula that generally speaking works for every You gotta

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Speaker 1: take all these different things into account. All right, thank

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Speaker 1: you for listening. I am Tom Holland if you have

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Speaker 1: not yet rated the show, please do so. Please rate

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Speaker 1: it and subscribe as well, and if you can leave

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Speaker 1: comments reviews, that is super helpful, super helpful as well.

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Speaker 1: If you could take a couple of minutes to do that,

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Speaker 1: I would be greatly appreciative. New book out, The Micro

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Speaker 1: Workout Plan makes a great gift. Give the gift of fitness.

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Speaker 1: The Micro Workout Plan my newest book. Everything I talked

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Speaker 1: about here on the show and everything I believe in,

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Speaker 1: and there's so much science in there, but science you

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Speaker 1: can understand if you want to reach out. Tom h

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Speaker 1: Fit is my Instagram and Twitter accounts, Tom h Fit.

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Speaker 1: I love hearing and getting your questions and comments there,

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Speaker 1: and you can go right to Fitness disrupted dot com

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Speaker 1: as well. Thank you for listening. Trying to take the science,

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Speaker 1: distill it down to stuff you can use to be safe,

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Speaker 1: to be effective, to live your best of life. That's

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Speaker 1: what the show is about, all right, thank you so

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Speaker 1: much for listening. I'm Tom Holland. This is Fitness Disrupted.

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Speaker 1: Believe in yourself. Fitness Disrupted is a production of I

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Speaker 1: Heart Radio. For more podcasts from my heart Radio, visit

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Speaker 1: listen to your favorite shows.