Expert: Daphne E Brown MS CPRP - 8/4/2003

Question
My wife and  just bought a good EXPENSIVE ($1,500) elliptical machine...We are both attletic 44 years old persons, we used to run 30 to 40 minutes a day to keep us in shape, but it´s been a year that we haven´t do anything, and  we very overweight right now, I'm almost 50 pounds, I should be arround 200 punds..my wife should be 105 and is 140.

My question is: What is the best heart rate that we should be working?...The machine says that with our age, the MAXIMUN would be 176, and should be training to burn calories at 114 (65%), and for fittnes at 132 (75%)...but we don´t feel much excersis at these heart reates! We feel we are weasting our time...I felt more excercie when I run...and to feel like I'm excersising in this machine, I  have to go at 90% to 95% of my maximun rate!

I don´t understand much about heart rates, but I want to...with my age i don't want any risks...besides, I want to excercise the optimun to burn fat and stay in shape...but I heard that if i excersise above the maximun, I'm wasting my time, that I wont lose any weight nor be in good shape...CAN YOU HELP ME UNDERSTAND THIS PEASE!?!?

Thanks for your time.

Mel and Maria

Answer
***Suggestions offered here may or may not help you in your particular situation.  Please consult your physician before changing or beginning an exercise/nutrional program***

Hi Mel and Maria.

Congratulations on the purchase of your elliptical machine.  Hopefully by spending the amount of money you did, you purchased a nice, well constructed machine that will last you a really long time.  However, there are lots of formulas, tables, calculations, etc. exercise machine manufacturers use when programming to determine your training heart rate (THR).

Your question. WHAT IS THE BEST HEART RATE THAT WE SHOULD BE WORKING?
Assuming that you are healthy, and have no major biomechanical/medical/metabolic disease/disorders AND you are at least average or higher fitness level, this is the most common formula used:

****220-age=maximum predicted heart rate (MPHR)
MPHR is an average approximation of the maximum rate your heart can beat for your age range.  

TARGET HEART RANGE CALCULATION
******MPHR x 0.60= the low end of your THR (60%)
     MPHR x 0.90= the high limit of your THR (90%)

SO, for a healthy 44 year old of average fitness level,  and you needed a THR 60-90% according the ACSM guidelines (see http://www.acsm.org/pdf/Calculate.pdf)
MPHR = 220-44= 176 beats per minute (bpm)
176x 0.60= 106bpm
176x 0.90= 158bpm
Therefore, you would make sure that you train between 108-158bpm when performing cardiovascular exercise.  That's your Target heart rate or training heart range (THR).

If you feel that you are very fit, you can make your training range 70-95%, but I suggest that you don't train above 95% for extended bouts (more than 8-10 minutes at a time).  At that level, you are not wasting your time, but overuse injury risks start to outweigh the training benefits.  For really good, sound fitness information, go to American College of Sports Medicine website www.acsm.org.

I hope that this helps you.  I have tried to make it very simple, straightforward and no nonsense; don't let the manufacturers and advertisers confuse you with fancy terms and pre-programmed regimens.  For a hassle free way to keep up with your heart rate, consider investing in a heart rate monitor with a chest strap to go along with your new machine.  Congratulations in your healthy lifestyle and your nice new machine!!  Sounds like you two are destined to definitely get your moneys worth.

Sincerely, Daphne