Maximum Heart Rate Stress Tests
Many athletes who have a history of continual sport since their early teens have a higher maximum heart rate when compared to the mathematical calculation of their maximum heart rate based on their age. To be certain of finding your maximum heart rate a Stress Test should be conducted.
Maximum Heart Rate Stress Tests
Anyone who has undergone a stress test will know that it is not easy. A stress test although relatively short does require you to push your body and your heart to the very limit. Before undertaking a stress test, you should be certain of the following:
Do not undertake a stress test:
Anyone who is overweight or over the age of 35 is advised to see their doctor before undergoing a stress test. I hope that you get the idea that a maximum heart rate stress test is not easy. It is the very limit of your heart and bodies capability and should not be treated lightly.
The tests will require you to wear your heart rate monitor (HRM) and preferably one that is capable of recording your heart rate. It is best to record your heart rate as often as possible - preferable every second or at worst every 5 seconds. If your HRM does not have a recording facility, it will be necessary to keep glancing at your monitor to find your highest heart rate. For both these tests, it is important to warm-up thoroughly.
Stress Test 1
For this test, you need a good hill. The hill needs to take you about two minutes to run up it and of sufficient gradient to ensure you are breathing hard at its summit. The test begins around five minutes running time from the hill. Gradually accelerate towards the hill achieving 85% HRmax (for the first time) at the base of the hill. As you hit the hill, maintain your speed by increasing your effort. Your heart rate will rise, and you will tire. Without falling over, keep an eye on your monitor and make a mental note of your highest heart rate as you work towards the top of the hill.
Stress Test 2
For those unfortunate enough to live in an area lacking hills it is possible to carry out a test on a flat piece of road or at your local running track. The plan of attack is to run 800 meters very quick. For the first 400 meters run at up to your current 90 to 95% HRmax (to be achieved by the end of the first lap) and for the last 400 metres go for it. During this second lap, you must work at 100%. Very fit athletes may have to repeat this test after a few minutes active recovery to be able to achieve a true maximum. This test is very reliable.
A stress test should be carried out every six months to ensure the ongoing accuracy of your training zones. Many athletes do not achieve their actual HRmax at the first attempt as they are either not fit enough or are running tired.
It is worth noting you will have different maximum heart rates for different endurance sports, such as cycling. This is due to the number and size of the muscle groups used. Running uses the largest muscle groups in the body and therefore has the highest heart rates associated with it. Cyclists will need to carry out a maximum stress test for that sport to obtain their cycling maximum.
Having determined your maximum heart rate, it is now possible to calculate your heart rate training zones.
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