Athletes use their maximum heart rate to figure out what heart rate zone they should train in. The usual way to find this is to subtract your age from 220 to get your maximum heart rate. This number represents the most times your heart can safely beat in a minute. Then, you can plan your training intervals based on this number.

Some researchers have developed a more accurate way to calculate maximum heart rate, such as the Tanaka formula: 208 - (0.7 x age). However, sports medicine expert Dr. Cherie Miner believes that these methods are still fundamental. It has been the standard for years, but many factors can affect your maximum heart rate, she says. Your overall health, temperature, and stress levels can all impact your maximum heart rate.

There are many misconceptions about maximum heart rate, similar to the 220 minus age rule. In this article, we'll explain some of these.

If you exceed your maximum heart rate, your heart could explode. ×

It's wrong!

Don’t worry, because it doesn't really happen.

Dean Golich, an exercise physiologist, explains that during maximal heart rate, the heart cannot efficiently pump blood, which triggers the body's protective mechanisms, causing the heart rate to decrease. This ultimately results in slowing down, particularly during a race.

Dr. Miner says that most people can only keep up their top heart rate for 1-2 minutes, while athletes can go longer. It's not good for athletic performance if you try to keep your heart rate maxed out for too long instead of doing short bursts.

Heart rate doesn't show how much effort you're putting in. √

It's right!

Heart rate is not a direct measure of actual work performed, but a response to the work being done.

Golich explains that when you keep up a power output of 200 watts for three minutes, your heart rate may go from 170 to 189 beats per minute. It's important to note that even though your heart rate goes up, you're still putting out the same amount of work at 200 watts for the whole three minutes.

If you want to keep your heart rate steady while riding for three minutes, you may need to adjust how hard you pedal. For example, if your heart rate starts high at 180 beats per minute, you might need to pedal at a higher intensity for the first minute and then ease off in the following minutes to keep your heart rate where you want it.

He said that many things can affect your heart rate, like getting too hot, feeling tired, or depending on caffeine. These things can make your heart rate go up and down during the day.

Heart rate monitors are a popular choice for checking heart rate because they are more accurate than the 220 minus age formula, Golich said. He added that the difference in measurement between these devices has been narrowed to plus or minus 1 bpm, making them very accurate.

Dr. Miner recommends using maximal heart rate training carefully because working out at extremely high intensity can lead to injuries and excessive fatigue.

It's also a good idea to exercise in different heart rate zones, from building endurance with low-intensity aerobic training to pushing the limits with high-intensity workouts and even some anaerobic training.

Coospo heart rate monitor has 5-color LED light, so you can check your real-time heart rate zone by LED color instead of checking your smartphone. It's easy to confirm your heart rate zone and adjust your exercise intensity.

It's important to remember that if the only way you train is by feeling very tired or extremely tired, you're actually doing more harm than good to your body.

If your heart rate is below the maximum, you don't need to worry about heart problems. ×

It's wrong!

Although rare, heart attacks can happen to athletes who push themselves too hard in training for a variety of sports. However, Dr. James Beckerman, a cardiologist, advises that the risk of a heart attack is slightly elevated when exercising at a very high intensity.

He says that these symptoms could be linked to a fast heartbeat, high blood pressure, exercise (which is usually safe for people without high blood pressure), and increased levels of hormones from the adrenal gland. Intense exercise is safe for people without heart problems.

All sports have the same maximum heart rate. ×

It's wrong!

Your body may have different limits for cycling compared to other sports, according to Golich. This demonstrates the variability of heart rate.

Weight training, such as lifting weights, typically raises your heart rate because you have to overcome the resistance of gravity. Cycling, because it involves the mechanical assistance of a bike results in a lower maximum heart rate. Swimming in a pool may produce an even lower maximum heart rate, as the water temperature keeps you cooler, according to Golich, and heat has less of an effect on raising your heart rate.

Your maximum heart rate affects your heart rate reserve. √

It's right!

What exactly is heart rate reserve? As described by Miner, heart rate reserve refers to the disparity between an individual's maximum heart rate and their resting heart rate. This metric serves as a valuable indicator of one's overall health.

She believes having a higher heart rate reserve is a sign of better health than having a higher maximum heart rate. A lower resting heart rate is also considered a sign of better health. She also explains that a lower resting heart rate corresponds to having a higher heart rate reserve.

If you want to learn more about the heart rate, please read this article:

https://www.coospo.com/blogs/knowledge/what-are-the-five-heart-rate-zones