Maximum heart rate is unrelated to exercise training; it declines about seven beats per minute for each decade. Regular exercise can lower resting heart rate, but it does nothing to slow the age-related decline in maximum heart rate.
Working out at about 60% to 75% of the maximum heart rate (the so-called "fat-burning zone") burns fewer calories than working out at 75% to 85% of the maximum heart rate (the so-called "aerobic" or "cardio" zone). But caloric burn depends on a workout's duration as well as its intensity -- and it's easier to work out longer when exercising at a lower intensity.
Working out at about 60% to 75% of the maximum heart rate (the so-called "fat-burning zone") burns fewer calories than working out at 75% to 85% of the maximum heart rate (the so-called "aerobic" or "cardio" zone). But caloric burn depends on a workout's duration as well as its intensity -- and it's easier to work out longer when exercising at a lower intensity.
Maximum heart rate can be calculated with formulas. Formulas aside, maximum heart rates vary, even among people of the same age. For individuals, the prediction is off by plus or minus 10 to 20 beats per minute.
It's possible, of course, to determine your maximum heart rate by running or riding a bike to the point of exhaustion. But because it can be risky, exercising that intensely is not recommended for men over 45 or women over 55, as well as for heart disease patients or people with heart disease risk factors, unless they have been exercising regularly or have been cleared to exercise by their doctors.
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| Target Heart Rate Chart |
Source: WebMd
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