Final answer:
The age-predicted maximal heart rate (MHR or HR max) is calculated by subtracting the individual's age from 220. This formula provides an estimate that varies individually, and it is recommended to maintain a target heart rate between 120 and 160 bpm during exercise for safe and effective training.
Step-by-step explanation:
To determine the age-predicted maximal heart rate (MHR or HR max), one can use the simple formula of subtracting the individual's age from 220.
For instance, the age-predicted maximal heart rate for a 40-year-old would be roughly 180 bpm (220 - 40 = 180), and for a 60-year-old, it would be approximately 160 bpm (220 - 60 = 160).
It's important to note that while this formula gives a general estimate, individual maximum heart rates can vary based on several factors including fitness level, genetics, and health status.
During exercise, heart rate (HR) and stroke volume (SV) increase, which leads to a higher cardiac output (CO). Top cardiovascular athletes can significantly increase their CO, achieving a much higher efficiency and cardiac reserve compared to the general population.
However, for safety and efficiency during exercise, maintaining a target HR, typically between 120 and 160 bpm, is advisable to maximize CO and aerobic benefits without overexertion.
Understanding your target heart rate can help to ensure that you are training within a safe and effective range that is appropriate for your age and cardiovascular health.