working out at mhr

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ripper1

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I'm 70 years old and do high intensity training on a treadmill where I get my heart rate past my maximum of 150 for several minutes at a time. I've read this could be harmful for some but I am able to sustain this 2 to 3 times a week. My fitness score is 43- 47. Any thoughts on this type of exertion for a man my age.
 
Where are you getting the fitness score from?
 
My main question would be whether you've gained approval for this level of activity from your doctor. I don't think I'd push it this much without my doctor's say-so but YMMV.
 
If you've done any research at all, you'll know that working out at true max (vs. 85%) is not advised, especially for longer periods. So it's definitely a discussion to have with your doctor, especially if you've never had a cardiologist do a full test (echo/stress, not just an EKG).

For 70, the calculation is 220-70= 150 for 100%. So you'd want to target a bit lower for the beneficial range.
 
Best answer is to ask your doctor or cardiologist. But IMO remember that max heart rate that most are using in a "general" calculation. Without actual medical test we don't know our individual max heart rate. I jog at 80-90% of my "max heart rate" of 156 several times a week. Some tempo runs get over the max. So do some sprints.

Watch your O2 levels and your form. If form is struggling during those max runs, slow down to avoid injury. You can do some uphill runs to get a better sense of what your personal max heart rate is.

www.polar.com

How To Calculate Your Maximum Heart Rate | Polar Global

When you know your maximum heart rate, you can calculate your heart rate zones and train at the right intensity. Read how to calculate your max HR.
www.polar.com
 
Your maximum heart rate is likely higher than the calculated 150bpm for your age if you're able to sustain that level for several minutes. As mentioned VO2 measurements are helpful to gage your overall fitness, smartwatch VO2 measurements may not be 100% accurate but are usually in the ball park. Unfortunately most family doctors are about as educated on exercise as they are on diet.
 
Aerides said:
If you've done any research at all, you'll know that working out at true max (vs. 85%) is not advised, especially for longer periods. So it's definitely a discussion to have with your doctor, especially if you've never had a cardiologist do a full test (echo/stress, not just an EKG).

For 70, the calculation is 220-70= 150 for 100%. So you'd want to target a bit lower for the beneficial range.
Click to expand...
The 220-age calculation is a general guideline for maximum heart rate. And the maximum varies person to person according to medical professionals I've talked to.

My doctor has no problem with me (also 70 years old) getting into the 150's. My last two 5k races in September were 150 bpm and 157 bpm for 26-27 minutes or 9 minutes per mile. Most of my training runs achieved 150 bpm for several minutes.

That said, my GP doctor (and marathon runner) has recommended that I "cool it" on the running due to stress on the joints. My chiropractor strongly suggested that I quit running a few years ago for the same reasons. I recently went to a hip/knee ortho who told me that I'm 2-3 years from a hip replacement if I keep running or 10 years if I quit running now. So I quit running the end of January and now only walk or hike for cardio. I ran most of the time for 47 years and that may be somewhat responsible for the hip and knee arthritis I now have.

OP should check with a doctor to see what they advise for his heart rate to be during exercise. But consider slowing down running speed to reduce impact of the joints, and find other sources of cardio to mix in. And of course do some strength training.
 
150 seems aggressive for your age. I've worked out for 15+ years and tracked my heart rate where it "felt comfortable" and "definitely pushing it" and watched it decrease over time. Right now 160 feels like I'm pushing it and I'm 54. 150-155 max during a longer workout feels more appropriate.

I'm not a huge believer in simple formulas but 220-age has been the standard forever with an 85-90% range being where you receive the most benefit. At 70 that would put you at 128-135. But everyone is different.

I would play with staying in that 135-140 range for a longer period and see how it feels. Chances are it will feel better and be more beneficial.
 
ripper1 said:
I'm 70 years old and do high intensity training on a treadmill where I get my heart rate past my maximum of 150 for several minutes at a time. I've read this could be harmful for some but I am able to sustain this 2 to 3 times a week. My fitness score is 43- 47. Any thoughts on this type of exertion for a man my age.
Click to expand...
I'm 69, and can't run due to foot issues. Instead, I work out on a stationary bike at the highest resistance and speed I can sustain for 30 minutes, 4-5 days a week. The bike's HR sensor usually has me in the low 130's. It says I sometimes hit the 140's, but I don't think I've ever seen 150, and have no incentive to try for it.

I do applaud your pursuit of fitness; more men should have the drive you have.
 
zinger1457 said:
Your maximum heart rate is likely higher than the calculated 150bpm for your age if you're able to sustain that level for several minutes. As mentioned VO2 measurements are helpful to gage your overall fitness, smartwatch VO2 measurements may not be 100% accurate but are usually in the ball park. Unfortunately most family doctors are about as educated on exercise as they are on diet.
Click to expand...
Ain't that the truth. When I have serious questions about fitness and exercise, I see a sports medicine specialist. Even then, they tend to focus on "sports" (especially youth sports) and aren't all that familiar with the other end of the age spectrum. .
 
crow said:
71 year old cyclist here. I can easily hold 160-170 heart rate for 20+ minutes. Max heart rate I've seen recently is 182 bpm.
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During extended climbs on my bike I can max out my heart rate too. My health monitoring devices show descreasing resting heart rates and improved overall cardiovascular health. So maybe what doesn’t kill you makes you stronger.
 
That is an impressive fitness score for your age, but pushing past 150 BPM consistently can be risky without medical clearance. The standard formula for maximum heart rate is just a general guideline, yet at 70, sustained high intensity puts significant strain on the cardiovascular system.
 
I am a 76 YO former road cyclist who is now limited to an indoor bike (shoulder issues). I do 70 to 90 minutes pretty much every day on my indoor bike. My average HR will be in the 130's to occasionally around 140. On days that I feel fresh I will push things up into the 150 to 155 range for short periods of time. Rarely (but not never) I hit my measured max of around 160.

I have cardio vascular disease and a stent (plus a handful of other small blockages), aortic valve stenosis, and supraventricular tachycardia. My cardiologist encourages these excursions above 150 bpm. OTHO, I have an annual checkup with him that includes an EKG and echocardiogram (and stress test every 5 years or more often if he sees the need).

dave
 
ripper1 said:
I'm 70 years old and do high intensity training on a treadmill where I get my heart rate past my maximum of 150 for several minutes at a time. I've read this could be harmful for some but I am able to sustain this 2 to 3 times a week. My fitness score is 43- 47. Any thoughts on this type of exertion for a man my age.
Click to expand...
Your maximum heart rate is not 150 or you would not be able to exceed it for any period of time. Your actual max is probably closer to 170. You are describing HIIT training, which is good for you and raises your VO2 max. You could consider doing HIIT on a stationary bike, which would be better for your joints.
 
ripper1 said:
I'm 70 years old and do high intensity training on a treadmill where I get my heart rate past my maximum of 150 for several minutes at a time. I've read this could be harmful for some but I am able to sustain this 2 to 3 times a week. My fitness score is 43- 47. Any thoughts on this type of exertion for a man my age.
Click to expand...
It definitely can be harmful. It happened to me over 20 years ago. Retired. Too much time on hands. Was gonna be the world's greatest athlete. What is does is reset your heart's operating limits for lack of a better way of putting it. You'll run our of breath sitting in a chair. You can experience erratic heart beats some severe, and we know what that can lead to. There will be no time to recover or get to a phone. But when you're cycling at some medically unnecessary or irrelevantly high levels.... you feel just fine. The heart works like nothing's wrong. In my case I would also stop breathing in my sleep. Wake up gasping, probably seconds from some grand tipping point.

I was much younger then (mid-late 40's) and was carrying on these max-HR periods longer than a few minutes at a time. (because I could, I suppose) That might be what's keeping you in his side of the line. But at 70 your threshold for these things is almost certainly lower than a 40-ish person's. Plus, just being 70...... don't want to imply anything but ya never know what's going on under the hood. I felt fine till I heard the ambulance. I'd take my foot off the gas.
 
Finding one's maximum heart rate is not a pleasant experience. I takes willful determination to push that hard. I'd suggest looking up the Karvonen (Heart Rate Reserve) Method for heart rate zones.
 
I do elliptical 3 days a week where I go 4 minutes hard (145 bpm) 4 minutes recover (120 bpm) and repeat for 4 cycles. Then I walk 4 miles 6 days a week. At 68 years old. Light weight lifting 3 days a week. Works for me.
 
thenameiwish said:
Finding one's maximum heart rate is not a pleasant experience. I takes willful determination to push that hard. I'd suggest looking up the Karvonen (Heart Rate Reserve) Method for heart rate zones.
Click to expand...
Edited to add: No one is going to workout at max heart rate for very long. Not more than a brief, few second jaunt. It's not sustainable.
 
I'm 70 years old too. We do OTF twice a week and regularly get a HR over 160. But only for short bursts, that's kind of their thing. My OTF calculated Max HR is 169.

Garmin thinks my VO2 Max is 43, putting my "fitness age" at 29, top 5% for my age/gender.
 
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