Expert: Brandon Briggs, MS - 1/23/2009

Question
QUESTION: I'm a male, age 63, in good health (no r/x's), resting rate 55, cycle daily in
good weather.  Recently started indoor rowing on a Concept 2 machine.  
When doing hard intervals my rate goes to 176 and although I also run out of
air, no other concerns.  The rate drops rather quickly to 120 after stopping
and slowly continues to drop from there.  Anything I should be concerned
about?  Is the old 220- age maximum only a guide for the less fit?

ANSWER: Hi Richard,

The 220-age is a tested and approved equation for predicted maximal heart rates. I can't recommend in good conscious that you continue to get your HR to 176. Even though the equation is a prediction equation and the only proven method to get a "true max HR" is a graded exercise test, also known as a stress test. The problem with getting your HR so high is that your heart can not efficiently supply the rest of the body with the correct amount of oxygenated blood. This is why your become short of breath. The fact that your heart recovers quickly is a good Sign. If I were prescribing exercise for you I would give you a target heart rate range of 120-143 bpm.

Hope this information helps.

Brandon

---------- FOLLOW-UP ----------

QUESTION: It takes only moderate effort for me to get to 143 bpm, especially doing
intervals.  Can I expect to achieve improvement to my endurance/rowing times
using what seems to be only modest effort?  Have I heard too much "no pain -
no gain" over the years?  Could a stress test possibly justify a higher target bpm
for me?

Answer
Richard,

Considering the amount of muscle contraction need during rowing I can understand why your heart is working hard to supply those muscles with adequate blood. You will actually see more improvements in VO2 levels training at a moderate pace for a longer period of time rather than doing intervals. What will happen is as your body becomes more efficient using the available oxygen supply within the blood your heart will not have to work as hard. The idea behind training this way to make your heart more efficient. As your heart becomes more efficient you will have to work harder to increase its rate. Another thing I was thinking about after answering your initial question is your blood pressure. Although you may not have hypertension at rest there is a possibility that working at that higher pace could induce what is known as exercise induced hypertension. This could be a problem if it is happening. A stress test could allow you to get a true HR max, however, I don't of many Physicians or Exercise Physiologists that would test you above your predicted max. The feeling you describe as running out of air could possibly be considered angina which would be a reason to stop any test. In my opinion the no pain no gain theory is outdated and science has helped us understand that method could be and is most likely dangerous.

Brandon