Position Statement:
The 220-minus-age equation regularly used to estimate an individual’s maximum heart rate (MHR) is invalid for this purpose. The equation, first published in 1970 from data with large variance, disregards 1 the range of individual differences. MHR in healthy adult individuals can be as low as 150 beats-per minute (BPM) and as high as 230 BPM. Because of this large variance, group data averaged to a mean cannot be used to predict the MHR of individuals with reasonable accuracy.
Such use is inappropriate, inaccurate and can be dangerous if used to derive exercise prescriptions. There is no equation that accurately estimates an individual’s MHR or any other human biomarker, including blood pressure or cholesterol levels. Rather, exercise experts that I work with recommend individual assessments using a sub-max field test to estimate individual MHRs. We further argue that models based on population averages usually lead to inaccurate estimates and therefore the MHR equals 220-minus-age equation should not be used.
Discussion:
By definition, MHR is the highest number of times per minute the heart can contract. It’s the heart rate at the point of exhaustion in an all-out short effort. An individual maybe be able to continue briefly to increase effort or speed when the actual MHR number is reached, but the heart simply won’t beat any faster. Most scientists think individual MHR is a genetically determined number and not based on body size. Rather, MHR is a self-protecting mechanism. If the heart beats too fast, it doesn’t have 2 enough time between beats to fill the chambers adequately in order to fully contract and effectively pump the volume of blood demanded by the effort.
The 220 BPM minus an individual's age equation for calculating the MHR almost accidentally became the standard in cardiology and in fitness programs, used in medical, sports and research. Indeed, an entire industry has grown around the use of this equation, especially the wearable and exercise equipment-enabled heart rate monitors sold to individuals and by cardio equipment manufacturers. Though inappropriate, as it is an average and not an individual number, the MHR 220-minus-age equation continues to be popular today because it is easy and seems commonsensical.
Many exercise gurus, equipment handbooks, and coaches recite the equation. When learning to use most cardio-exercise equipment like a treadmill or indoor cycle, often there is a series of questions and one of this is “How old are you?”. No matter how much science discredits the MHR 220-minus-age equation, no matter how many research studies invalidate it, too many professionals and exercise equipment manufacturers continue to believe that one size fits all – that everyone of the same age has the same MHR. This is false. Every child, every adolescent, and every adult has her or his own specific MHR, which is unique. That MHR number is genetically not mathematically determined.
The MHR 220-minus-age equation can lead to potentially dangerous outcomes...
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