What is the highest heart rate for fitness exercises?

The current general estimate of the maximum heart rate of exercise for ordinary healthy people is "220 - actual age". For example, the normal maximum heart rate of a 25-year-old healthy person is about 195 beats/minute. However, this is only an estimate of population statistics. Individual differences can reach 15-20 beats/minute. The actual value should be judged based on one's own status.

In fact, this formula of 220 minus age has been used for nearly 50 years. It is a statistical result deduced by early researchers from thousands of exercise data of the general population. In the past decade or so, there have been different opinions in the exercise physiology community. Many scholars believe that a more accurate estimation formula should be "208-0.7 × age." Especially for people over 40 years old, the value calculated by the old formula is often on the high side. If you push it to the limit, it will easily put extra burden on the heart. Until now, the two opinions are not completely consistent, but for ordinary fitness enthusiasts, there is no need to worry about which one to choose. It is safer to underestimate.

A while ago, I helped two 38-year-old male members of the gym do cardiopulmonary assessments. Both of them have exercise habits for two or three years. One who runs half-marathons all year round measured his actual maximum heart rate at 182, and the other who mainly does strength training measured only 167, which is almost 15 beats off. At that time, if the interval running was arranged according to the 182 calculated by the old formula, the strength training buddy reached the third group and held on to the railing until he was speechless, his face turned pale, and he couldn't bear it at all.

To put it bluntly, the maximum heart rate is like everyone's natural lung capacity. Some people are born with the ability to blow 5000 ml, while others can only achieve 4000 after practicing for several years. There is no absolute standard value. The formula is just a big reference frame for you. When it comes to exercise, your own feelings are always more accurate than cold numbers. If you have basic diseases such as high blood pressure and arrhythmia, don't join in the excitement of reaching the maximum heart rate. The upper limit of the heart rate during exercise should be 60%-70% of the estimated maximum heart rate. Don't blindly compare your heart rate with others. A 20-year-old boy will be fine if he reaches 190, but if you are 40 years old and force it to 180, you may have problems.

For us ordinary fitness people, there is actually no need to deliberately increase the maximum heart rate. We usually do steady-state aerobics to 80% of the maximum heart rate, and interval training to 90% is almost enough to stimulate the heart and lungs. If the beating really makes your chest feel tight and your ears are full of heartbeats, slow down and take a few steps. We exercise for comfort and health, not for ranking in competitions, so we can’t be obsessed with numbers.