Eric.Carley-MaximumHeartRate-04.docx - American River Cycling Club W HAT IS MAXIMUM HEART R ATE The maximum heart rate is the highest your pulse rate

Eric.Carley-MaximumHeartRate-04.docx - American River...

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W HAT IS M AXIMUM H EART R ATE ? The maximum heart rate is the highest your pulse rate can get. To calculate your predicted maximum heart rate , use this formula: (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 medicines and medical conditions might affect your maximum heart rate. If you are taking medicines 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. T ARGET H EART R ATE 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. This increases both cardiovascular and orthopedic risk and does not add any extra benefit. When beginning an exercise program, you might need to gradually build up to
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