Maximum heart rate

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The maximum heartbeat frequency (also: maximum pulse ) is the number of heartbeats per minute that a person can achieve with the greatest possible physical exertion. The maximum heartbeat rate is an individual variable that depends on age, gender, genetic predisposition, level of training and daily form (including hormonal balance) and shows large deviations from the average. The individual maximum heart rate can (in most cases) be determined ergometrically through appropriate endurance exercise . With the help of formulas, the determination of the maximum heart rate is only approximate and is only recommended if z. B. due to health risks no other options are available.

Rule of thumb

The following formula applies as a rule of thumb for determining your own maximum heart rate:

Maximum heart rate = 220 - age (in years).

This formula has been assigned to various sources throughout history. It is believed that it was first published by William Haskell and Samuel Fox. Often the values ​​deviate by 10 to 30 beats up or down, because in addition to age, the maximum heart rate also depends on your constitution, disposition and fitness level and external factors.

More formulas

Sally Edwards

By Sally Edwards formulas have been developed that take into account gender and body weight:

Men: Maximum heart rate = 214 - 0.5 × age (in years) - 0.11 × body weight (in kilograms)
Women: Maximum heart rate = 210 - 0.5 × age (in years) - 0.11 × body weight (in kilograms)

Winfried Spanaus

In 2000, Winfried Spanaus developed new gender-specific formulas for trained athletes with the help of tests with over 600 test subjects:

Men: Maximum heart rate = 223 - 0.9 × age (in years)
Women: Maximum heart rate = 226 - 1.0 × age (in years)

Even with this formula there are still deviations of up to 10 beats up and down.

Comparison of different calculation methods

Comparisons of different calculation methods with the actual maximum heart rate of athletes show that the rule of thumb often used often overestimates the maximum heart rate of people younger than 40 years and that of people older than 40 years of age, often underestimates it. An equation determined by linear regression calculates the maximum heart rate as follows:

Maximum heart rate = 208 - 0.7 × age (in years).

The calculated maximum heart rate can, however, deviate from the actual maximum heart rate by several tens of beats per minute.

A further examination of the calculated and the actual maximum heart rate in young athletes between the ages of 9 and 18 showed that none of the calculation methods provided exact results. The author recommends u. a. above formula from Tanaka et al. to use if you want to avoid overtraining .

Individual evidence

  1. ↑ Robert A. Robergs, Roberto Landwehr: The surprising history of the HRmax = 220-age equation . In: The American Society of Exercise Physiologist (Ed.): Journal of Exercise Physiologyonline . tape 5 , no. May 2 , 2002, ISSN  1097-9751 ( asep.org [PDF; accessed March 22, 2016]).
  2. ^ Sally Edwards (1992): Training Control Guide. Meyer & Meyer: Aachen
  3. ↑ Winfried Spanaus: Heart rate control in endurance sports. Meyer and Meyer, Aachen 2002 (zugl .: Düsseldorf, Univ., Diss., 2000) ISBN 3-89124-851-2 .
  4. ↑ Hirofumi Tanaka, Kevin D Monahan, Douglas R Seals: Age-predicted maximal heart rate revisited . In: Journal of the American College of Cardiology . tape 37 , no. 1 , January 2001, p. 153-156 , doi : 10.1016 / S0735-1097 (00) 01054-8 .
  5. ↑ Nikolaidis: Age-predicted vs. measured maximum heart rate in young team sport athletes. In: Nigerian Medical Journal. 2014 Volume 55, No. 4, pp. 314-320.

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