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Expert Answers (1)
01/24/12
07:12 PM
Dear tsmattson,
Exercise intensity can be measured a number of ways. For you to know your optimal training range based on your heart rate, it really depends on your age. A simple formula you can use to estimate your maximal heart rate is 220 minus age (for example, if you are 50 years old, your estimated maximal would be 220-50, or 170 beats per minute).
A moderate to vigorous workout is usually in the range of 60-90% of maximal heart rate. Using the above age example, a reasonable training range would be 102-153 beats per minute (60% being the low end, 90% the high end).
Another way to gauge if you're working out too hard (or harder than you need to) is the "talk test." You should be able to carry on a conversation with someone else while you're riding your bike. If you're struggling for breath, then cut back a bit until you build up your endurance to a higher level.
Exercise intensity can be measured a number of ways. For you to know your optimal training range based on your heart rate, it really depends on your age. A simple formula you can use to estimate your maximal heart rate is 220 minus age (for example, if you are 50 years old, your estimated maximal would be 220-50, or 170 beats per minute).
A moderate to vigorous workout is usually in the range of 60-90% of maximal heart rate. Using the above age example, a reasonable training range would be 102-153 beats per minute (60% being the low end, 90% the high end).
Another way to gauge if you're working out too hard (or harder than you need to) is the "talk test." You should be able to carry on a conversation with someone else while you're riding your bike. If you're struggling for breath, then cut back a bit until you build up your endurance to a higher level.
Answered By:
Sheri Colberg-Ochs
Accreditations: PhD, FACSM
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(1 Answer)
Community Answers (2)
02/03/12
10:37 AM
How long are you riding, and how long after finishing riding are you measuring your pulse? Generally your pulse doesn't get "too" high, but if you continue at a high rate for long periods of time, or if it takes more than 10-20 minutes to come back into "normal" range, you may want to consult with your primary care doctor or cardiologist.
Answered By:
tmana
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02/03/12
10:36 AM
How long are you riding, and how long after finishing riding are you measuring your pulse? Generally your pulse doesn't get "too" high, but if you continue at a high rate for long periods of time, or if it takes more than 10-20 minutes to come back into "normal" range, you may want to consult with your primary care doctor or cardiologist.
Answered By:
tmana
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(2 Answers)
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