Maximum heart rate--the fastest rate at which the heart can beat--varies by age. You can crudely predict the rate by subtracting your age from 220. However, this method is almost always flawed due to inherent individual differences. Results of the prediction equation might provide a number that is 20 to 30 beats above or below your true max. If you are physically able, the best way of attaining a maximum heart rate is to achieve it. Since interval training provides the quickest results, this number will allow you to create a heart-rate interval based cardio program that fits your body.
Step 1
Start running on a treadmill. Begin the treadmill at a 10 percent incline and speed that is noticeably difficult, such as 3 to 5 mph. Use a heart-rate monitor with a chest strap to watch your heart rate by pressing the start button described in your manual.
Step 2
Increase the speed by 1 mph and incline by 2 percent every 3 minutes. This will help to tire out the body faster while giving adequate time for the heart rate to reach a peak.
Step 3
Watch your heart rate until it stops increasing. When you finally reach a point where you feel exhausted, continue to watch for a plateau and then count that as your maximum.
Step 4
Use a percentage of your max to determine heart rate training ranges. Multiply your max by 60 percent and 85 percent to find the range you should exercise between. Most people can obtain substantial health benefits with heart rates between these ranges, according to the American College of Sports Medicine.
Tips and Warnings
- Do not hold on to the hand rails of your treadmill until the test is over.
- If you have any cardiac history, consult your physician before testing yourself maximally.
Things You'll Need
- Heart rate monitor
- Treadmill
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