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## Heart Rate Monitors: Don’t Be Limited by the MHR Formula

Some people enjoy using a heart rate monitor and find that it helps motivate them, but you don’t need one. You can tell how fast your heart is beating by paying attention to the way you breathe. The only heart rate training you need to know is the heart rate that gets your heart pumping. To strengthen your heart, you should exercise enough to raise your heart rate by at least 20 beats per minute.

You can tell how high your heart rate is to strengthen your heart because your body needs more oxygen than when you’re resting, and you’ll start breathing deeper and faster. You should still feel comfortable and be able to talk. If you exercise so slowly that you’re not breathing much deeper or faster than your resting rate, you’re not strengthening your heart. However, you don’t have to exercise at your maximum heart rate to get fit.

When you’ve been exercising for several months and your exercise routine feels easy, you can decide if you want to improve. If you want to compete or increase your fitness level, a heart rate monitor can help you plan your training sessions, set goals and measure your progress.

The instructions that come with most heart rate monitors are based on the legendary maximum heart rate formula that predicts the fastest your heart can beat and pump blood through your body. Although this formula is the gold standard used today, it is not based on science. In the 1970s, Sam Fox was director of the United States Public Health Service Program to Prevent Heart Disease, and was one of the world’s most respected cardiologists. He and a young researcher named William Haskell were flying to a meeting. They put together several studies comparing maximum heart rate and age. Sam Fox took out a pencil and graphed maximum heart rate versus age and said it looks like the maximum heart rate is equal to 220 minus a person’s age. For the past 30 years, this formula has been taught in physical education and cardiovascular training courses and used to test cardiovascular function and athletic fitness.

The formula is wrong because your feet drive your heart; Your heart does not move your feet. Maximum heart rate depends on the strength of your legs, not the strength of your heart. When you contract your leg muscles, they squeeze against nearby blood vessels to pump blood from your leg veins toward your heart. When your leg muscles relax, your leg veins fill with blood. So your leg muscles increase the amount of blood to your heart. This increased blood fills the heart and makes your heart beat faster and with more force. This is called the Bainbridge Reflex which is taught to doctors in their first year of medical school. The stronger your legs are, the better they can pump blood, making your heart beat faster.

The pencil mark plotted on a graph during an airplane flight has been the accepted formula for maximum heart rate for over 30 years, and has been accepted by the fitness community for over 30 years.

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