June 3, 2017
American
River
Cycling
Club
VOIM 109
Vicky Chau
Vicky Chau
6309 Woolwich Dr. Arlington, TX 76001
June 3, 2017
AA ARCC Club Members
American River Cycling Club
123 Townline Rd. Orchard Park, NY 14127
Dear AA ARCC Club Members,
What is Maximum Heart Rate? The maximum heart rate is the highest your pulse
rate can get. To calculate your predicted maximum heart rate, use this formula:
220 - Your Age = Predicted Maximum Heart Rate
(Example: a 40-year-old's predicted maximum heart rate is 180.)
Your actual maximum heart rate can be determined by a graded exercise test.
Please note that some medical conditions might affect your maximum heart
rate. If you are taking medications or have a medical condition (such as heart
disease, high blood pressure, or diabetes), always ask your doctor if your
maximum heart rate/target heart rate will be affected.
You gain the most benefits and decrease the risk of injury when you exercise in
your Target Heart Rate Zone. Usually this is when your exercise heart rate
(pulse) is 60 percent to 80 percent of your maximum heart rate. Do not exercise
above 85 percent of your maximum heart rate because it can increase
cardiovascular and orthopedic risks with no additional benefit.
When beginning an exercise program, you might need to gradually build up to a
level that is within your target heart rate zone, especially if you have not
exercised regularly before. If the exercise feels too hard, slow down. You will
reduce your risk of injury and enjoy the exercise more if you don't try to over-do
it.
