How long at max heart rate

For example, Golich says that if you ratchet yourself up to watts for three minutes for the first minute, your heart may tick along at beats per minute bpm. By minute two it may be at , and by minute three you could be pushing If you were to ride for three minutes with the intention of maintaining the same heart rate, things would look different.

Furthermore, the number displayed by your heart rate monitor or the screen on a gym treadmill may not be accurate. Max heart rate workouts should be done sparingly, Miner says, since the ultra-high intensity can lead to injuries , extreme fatigue , and other symptoms of overtraining.

Heart attacks, while rare, happen to athletes at all different workloads. Even so, cardiologist James Beckerman, M.

Again, this is indicative of how variable heart rate is, Golich says. Things that are load bearing—like running—will generally push your heart rate higher , since you have to do more work to overcome gravity. Cycling, because it has the mechanical assistance of the bike, will generally produce a lower max heart rate. And swimming, which happens in a pool with zero-impact, may be lower still—since the water is keeping you cool, Golich says, heat will be less of a factor in raising your heart rate.

What exactly is heart rate reserve? According to Miner, heart rate reserve is the difference between maximum heart rate and resting heart rate. Your heart rate reserve can actually be a good measurement of how fit you are overall. As you exercise, periodically check your heart rate. Important Note: Some drugs and medications affect heart rate, meaning you may have a lower maximum heart rate and target zone. If you have a heart condition or take medication, ask your healthcare provider what your heart rate should be.

Slow your roll! Woo hoo! Written by American Heart Association editorial staff and reviewed by science and medicine advisers. See our editorial policies and staff. Fitness Basics. Getting Active.

Staying Motivated. How do I get my heart rate in the target zone? What is a resting heart rate? Is resting heart rate different by age? Follow the table below as a general guide. Your heart rate may be 15 to 20 bpm higher or lower. Use a monitor to keep track. Going higher than your maximum heart rate for long periods of time could be dangerous for your health.

One study of recreational hockey players found that those who continuously exceeded their target and maximum heart rates while playing had poor rates of recovery after exercise. They also increased their risk for cardiac events such as:. Stop exercising if you feel lightheaded, dizzy, or ill. Instead of pace per mile, heart rate training relies on bpm as a guide for how fast you should run.

Heart rate training uses zones based on your maximum heart rate. Marathon runners, for example, focus on keeping a steady pace for many miles. They may want to spend half their training in zones 1 and 2. They can do some speed or interval training in zones 3 and 4, though. Elite athletes and sprinters may focus more of their training in zones 4 and 5. Use a heart rate monitor to keep track of your training.

If you find yourself continuously working in zone 4 or higher, you might want to slow down. You can work with a professional trainer or running coach to help you determine a workout schedule based on your goals. Heart rate training can be an effective way to measure how hard your body is working while running.

Remember not to push yourself to the point of complete exhaustion when training. Trying to keep your heart rate up in a comfortable zone can be challenging. Work with a running coach or fitness professional to design workouts at an appropriate level for you. Always see your doctor before starting a new running or fitness routine.

Learn the signs of heart problems during exercise, including: chest discomfort, shortness of breath, dizziness, and light-headedness. Many health experts recommend a combination of aerobic and anaerobic exercises.