Dr. Alinda, I am 47 and my heart rate is usually higher than charts after exercising for about 30 min. My comfort HR is about 153-155. After about 45 minutes it shoots to 160 and continues a gradual upward topping at about 168 when I run 5 or more miles

Posted 18 March 2009

Alinda’s Answer

Thanks, “Jazz”, for your inquiry. Within the “big picture” of your question, there are a number of topics that need to be addressed. I itemized the topics to provide background which hopefully will answer your question.

  1. Age related charts are not true indicators of an individual’s maximum heart rate. Charts are often misleading when trying to determine what heart rate is appropriate for you. Do not base your training on age related charts. Use an assessment to determine maximum heart. Thus ditch the idea that you are deconditioned based on the idea that you aren’t “synchronized” with the age related heart rate chart.
  2. Based on the heart rate numbers you submitted, I expect your maximum heart rate may be around 190-195 beats per minute.
    You will probably never see your maximum heart rate and it is not important to see it. The maximum heart rate helps you put all your other heart rate numbers in perspective.
  3. I developed the ZoneX™ Sensible Heart Rate Training methodology as a simple, quick method to use the numbers that athletes observed as they trained with their heart rate monitor. As you train, you will want to train using heart rate ranges, also termed zones. Thanks for submitting your numbers and giving the descriptions. My suggestions for your ranges are based merely on the information you provided; thus without other testing, these are rough estimates. My sincere recommendation would be to hire a coach or personal trainer who is familiar with heart rate and perfect these ranges based on additional testing.
  4. Your speed is a “red” flag in relation to conditioning. If you have been working out for years and the pace is 14 minute (for less than 5 miles), I suspect that your training plan is not as effective as it could be or there are other factors- running technique, physiological parameters, etc.
  5. In order to increase speed, I suggest you incorporate one interval training day per week using Zone 3. A good coach could help you with the exact heart rate, distance, and timing for each interval.
  6. The fact that you can run 5 miles indicates that you have a base of conditioning. Increasing distance usually results from training in Zone 2. A good training plan using progressive increases in distance combined with appropriate heart rate is a great way to increase miles.

Keep gathering your data. It is useful data as your training plan evolves. Your next step is to develop a specific running plan using heart rate with interval training and progressive distance.

Additional information on these topics is found in other articles on The Coach’s Corner at numetrex.com.

Good luck.
Coach Alinda

For the most comfortable and accurate heart rate monitoring try NuMetrex. NuMetrex heart monitoring apparel provides a comfortable alternative to the traditional heart monitoring strap. The seamless NuMetrex heart sensing garments have sensors knit directly into the fabric. A small transmitter snaps into the front of the garment, captures your data and sends it to your watch or cardio equipment. Heart rate is a great motivator that enables you to monitor your fitness goals and calories burnt.

Comments

  1. I never reported back to you following my successful, although slow, completion of the Marine Corps Marathon last October. I have charts of pace and heart rate from using the Garmin Forerunner 405. I would appreciate your thoughts regarding them. My heart rate actually came down during the run, not up, but that’s because my legs tire faster than my heart.

    Colin (Age 62 — 61 when i ran the MCM)

    Colin Hanna ~ Jul 2, 02:48 PM
 
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