Expert: Brandon Briggs, MS - 1/7/2011

Question
Brandon,
I’d appreciate some advice on improving cardiovascular fitness and stamina. Some of what I have read online is confusing. I’m 45, male, 6 ft, 155 lbs.
I have an inactive desk job, and no regular exercise for about 10 years, but otherwise healthy.
Various articles online suggest calculating the maximum heart rate for my age, and the result comes out around 175 bpm. It is also suggested that to improve stamina and cardiovascular fitness to train by maintaining a ‘zone’ of about 75% of the maximum bpm, which would be around 130 bpm.
However, I got myself a heart rate monitor and find that my maximum heart rate is not 175bpm but 198 bpm. Should I be concerned that my maximum is high for my age?
Second, when I exercise for 30 minutes my average at the end is around 170 bpm. At this level I can still hold a conversation, or breath through nose and not have to gasp for air through the mouth, and if drop down too much it feels like it is a bit too easy to be considered exercise. However, 170 bpm is about 85% of my maximum. Is it OK to exercise at this level?
Based on my profile, what advice would you suggest for duration and target bpm to increase stamina and overall fitness levels?
Thank you.
Bob

Answer
Hello Bob,

Based on the information given, I have calculated your age predicted HR max as 176. This was done using an equation supplied by the American College of Sports Medicine. That equation is 206.9 - (.67 x age). However, from what you have described you are able to exercise at a much higher intensity with out extreme shortness of breath and are still able to pass the "talk test". One suggestion would be to have a maximal stress test conducted by your physician. This would give you a true max HR and would make calculating your target a bit easier. The other would be to use something called and Rating of Perceived Exertion Scale or RPE scale. This is a 6- 20 scale that can help rate your intensity. Most recommendations are to exercise in the 11-14 range. As you continue to exercise your resting HR's will become lower which will in turn reduce your exercising HR's. As this happens you will have to work harder to get your HR up.
     Based on ACSM guidelines you can work up to 90% of your HR max for cardiovascular benefits. I would propose that you allow your heart to catch up with the rest of your body by working at a slightly lower intensity to reduce the chance of over training. Although you may feel like things are really easy your Heart may be under more stress than you realize. I hope this information is helpful.

Brandon