Expert: Ken Alan - 3/18/2006

Question
Hi Ken,
I'm a 53 year old female.In November i joined a gym mostly to feel better.I use the treadmill for about 30 to 40 minutes at a time,then wander around the machines,not too organized.I have lost 21 lbs. so far and would like to lose about 30 more.My question is how do i calculate what my heart rate should be? Also what are"mets"?I see that word on the machine.I'd appreciate any wisdom you can share.
Thanks,
Jo

Answer
I had answered this the day it came in, but apparently it did not go through for some reason.  Sorry!

Easiest method for calculating target heart rate (THR):

220 minus your age = maximum heart rate (MHR).
50% of MHR = THR low end.
80% of MHR = THR high end.

220 minus 53 = 167 (MHR)
50% of 167 = 83 THR low end.
80% of 167 = 131 THR high end.

Rather than one target number, you should workout within a certain target range.  For you, it should be between 83 bpm (beats per minute) and 131 bpm.  That is your estimated target heart range zone.  If you don't know how to measure your heart rate while exercising, ask a trainer at the gym to show you how to do that.

"Mets" means metabolic equivalent.  It's a scientific term used to compare how hard different activities are.  1 Met = 3.5 liters of oxygen consumed per minute, which is about what you use at rest.  3 Mets = 3 times more oxygen consumed compared to rest.  7 Mets = 7 times more oxygen consumed compared to rest.  Some machines have Met calculators, but they are just estimates and not very accurate.  The companies put it in their machines just to look fancy, really.

Hope this helps.