As I recently began adding a Peak 8 Interval routine (recumbent bike) to my twice weekly weight resistance gym workouts, I started researching Target Heart rate and Max Heart rate.
I found a plethora of scientific studies on the old formula being out-dated and a new formula's for computing. There are several, all some what similar but slightly different.
Old formula's: (M) 220 minus age, (F) 226 minus age
So I put together a spread sheet of the various found scientifically created new formula's.
All one has to do is enter their age (I even used both years and months). And the various formula's are used to calculate, and then averaged, to get an approximately good figure for the various Heart rate Zones: %50% MaxHR for warm-up, Low Target Zone, High Target Zone, and 95% MaxHR for short interval high intensity.
If anyone would like the excel spreadsheet for themselves, please feel free to e-mail me, separately. (jaydpiii at yahoo dot com)
I also found - which is probably common knowledge for most who have been regular exercisers:
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Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone
and probably the best zone for people just starting a fitness program. It can
also be used as a warm up for more serious walkers. This zone has been shown to
help decrease body fat, blood pressure and cholesterol. It also decreases the
risk of degenerative diseases and has a low risk of injury. 85% of calories
burned in this zone are fats!
Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides
the same benefits as the healthy heart zone, but is more intense and burns more
total calories. The percent of fat calories is still 85%.
Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic
zone will improve your cardiovascular and respiratory system AND increase the
size and strength of your heart. This is the preferred zone if you are training
for an endurance event. More calories are burned with 50% from fat.
Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of
this zone include an improved VO2 maximum (the highest amount of oxygen one can
consume during exercise) and thus an improved cardiorespiratory system, and a
higher lactate tolerance ability which means your endurance will improve and
you'll be able to fight fatigue better. This is a high intensity zone burning
more calories, 15 % from fat.
Line (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this
zone burns the highest number of calories, it is very intense. Most people can
only stay in this zone for short periods. You should only train in this zone if
you are in very good shape and have been cleared by a physician to do so.