Maximal heart rate is determined by many factors, both genetic and lifestyle-related. However, the largest predictor of maximal heart rate is age, accounting for 75 percent of the variability of heart rate, says the National Strength and Conditioning Association. Adolescents are able to achieve higher maximal heart rates simply by being younger, and determining maximal heart rate is simple.
Age-Predicted Maximal Heart Rate
The most common way to determine maximal heart rate is known as the age-predicted maximal heart rate method. To use this method, simply subtract your age from the number 220. Therefore, for an adolescent of 12 years, the maximal heart rate that could be achieved is about 208 beats per minute. While an estimate, this method has been shown to be accurate to within 10 to 12 beats per minute, states the National Strength and Conditioning Association.
Target Heart Rate
A method for determining maximal heart rate during exercise in adolescents is the Karvornen method, which accounts for the resting heart rate. This number is determined by subtracting the resting heart rate from the age-predicted maximal heart rate. This number is then multiplied by a target heart-rate percentage and added to the resting heart rate. For example, a 12-year old adolescent with a resting heart rate of 60 beats per minute, who desires exercising at 90 percent intensity, can achieve a rate of 193.2 beats per minute.
Changes With Fitness
Heart rate is one of the components of maximal oxygen consumption, a key indicator of exercise capability. A higher maximal oxygen consumption means the lungs and cardiovascular system can process more oxygen with less work. With prolonged exercise, the heart beats more efficiently, the diameter of the veins and capillaries increase and the heart is able to eject more blood with each beat. Therefore, heart rate actually goes down during exercise with increased fitness. That's why it becomes more difficult to approach your maximal heart rate when in excellent shape.
Additional Factors
The maximum heart rate that you're able to obtain is also related to the type of exercise you're performing, your exercise frequency and the intensity at which you exercise. Full-body exercises such as cross-country skiing, running and rowing generally produce higher heart rates than exercises that stress just one half of the body, such as cycling. Furthermore, higher-intensity exercise, characterized by maximum effort bouts followed by periods of short rest, can produce substantially larger heart rates than prolonged aerobic exercise.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle, editors; 2008
- "Journal of the American College of Cardiology": Age-Predicted Maximal Heart Rate Revisited
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