Women in Motion

October 2001
Newsletter

enhancing running performance

Vol 3. Issue 2

WOMEN IN MOTION NEWSLETTER - October 2001
Vol. 3, No. 2

This Month Contains:

~Article: Calculating Maximum and Target Heart Rate

~From Around the 'Net

1.  Endurance and Muscles
2. Stretching
3. Downhill Strides
4. Cut Out the Fat
5. Repeats, Improving Performance?
6. Female Running Injuries
7. Teens, Young Adults -Troubled Hearts

~Words of Inspiration

~The Running Woman Board

Article:

Calculating Maximum 

and 

Target Heart Rate

For some time, there have been a variety of ways to help you calculate heart rate.  As research continues, some new methods seeming to be a little more reliable appear.  The latest in research produces two more formulas that may aid you in determining your maximum heart rate.  Our suggestion is to consider all formulas for MHR and  determine the range that fits your training. 

 

The latest formulas are:

1. MHR = 208 - (0.7 x your age)

2. MHR = 205 - (0.5 x your age)

Let's consider all formulas and compare results.

.

METHOD A. 

Original Basic Method:

We have used  226 (for females) minus age to equal the maximum heart rate (MHR). This is the upper most level that the heart should be pushed.

Let's take a female runner who is 33 years of age.

Maximum Heart Rate is calculated as follows:

226 - 33 = 193. Therefore the maximum heart rate is 193 beats per minute.

To calculate Target Heart Rate for runners, we take 70 to 80% of max.

70% of 193 = 135.1

80% of 193 = 154.4

For runners who use a heart rate monitor, it can be set with 135 as the lower limit and 155 as the upper limit.

Heart Reserve Method:

To base your training heart rate on fitness level you use the Heart Reserve Formula.

For this you need to know your resting heart rate. This is your heart rate, before you get up in the morning. While lying in bed, place your fingers across your wrist and count your pulse for 15 seconds. Multiply this amount by four to calculate your RHR for a minute.

Calculations for an 80% level using Method A can be done as follows:

Training HR = (.80) (Max HR - Resting HR) + Resting HR

For example a 33 year old with a resting HR = 50 beats per minute:

Maximum HR = 226 - 33 (age) = 193.

Training HR = (.80) (193 - 50) + 50(resting heart rate)

Training HR = (.80 ) (143) + 50.

Training HR = 114.4 + 50 = 164.4

 

METHOD B. 

  MHR = 208 - (0.7 x your age)

At 33 years of age the formula works as follows:

MHR = 208 - (0.7 x 33)

208 - 23.1 =184.9

To calculate Target Heart Rate for runners, we take 70 to 80% of max.

70% of 184.9 = 129.4

80% of 184.9 = 147.9

For runners who use a heart rate monitor, it can be set with 129 as the lower limit and 148 as the upper limit.

 

METHOD C.   

MHR = 205 - (0.5 x your age)

At 33 years of age the formula works as follows:

MHR = 205 - (0.5 x 33)

205 - 16.5 = 188.5

To calculate Target Heart Rate for runners, we take 70 to 80% of max.

70% of 188.5 = 131.9

80% of 188.5 = 150.8

For runners who use a heart rate monitor, it can be set with 132 as the lower limit and 151 as the upper limit.

 

SUMMARY:

All formulas can provide a 33 year old runner with a range of maximum heart rate (185 to 193) in which to plan training.

A 33 year old runner can plan on setting as a lower training limit (70%) 129 to 135.

A 33 year old runner can plan on setting as an upper training limit (80%) 148 to 155.

We will leave the Heart Reserve Method to you to calculate if you wish.

Remember when you take your heart rate, there are factors that may cause the rate to fluctuate so measure each day for a week and take the average. Your resting heart rate is also an example of your overall fitness.

You can definitely increase your aerobic endurance and lose weight at the same time. Total calories burned is the key to weight loss and by training at the higher end (80%) of your training zone you achieve two important goals. You challenge your aerobic system which improves endurance and you burn up more calories.

Gord - Women in Motion

Women in Motion

 

  • From Around the 'Net

1. Endurance and Muscles

Muscular endurance is different from cardiovascular fitness and

muscular strength. It is very confusing to many people. Cardiovascular

fitness allows the heart muscle, the lungs, and the blood vessels to

work longer and more efficiently. Muscular strength allows the muscles

to lift weight. Muscular endurance allows the muscles to work longer

and more efficiently. For example, to move a heavy trunk, you would

need strength; if you needed to run a mile to get help, you would need

cardiovascular fitness; and if you had to carry canned groceries from

the store to your car at the back of a parking lot, you would need

muscular endurance. Good muscular endurance will help prevent

backaches, muscle soreness, and injury.

 

 

2. Stretching

Flexibility is a recommended part of a well-rounded fitness program.

During the warm-up phase of a workout program, stretching increases

the muscles' abilities to extend or stretch during the aerobic phase

of the workout. Also, it reduces muscular resistance to rigorous

exercise and provides a psychological readiness to begin the workout.

The exercises may be geared to the body parts needed during the

upcoming physical activity.

Stretching between exercises produces more efficient muscle

contraction and helps to reduce the chance of soreness or injury. Deep

static stretching performed during the cool-down phase reduces

soreness and increases muscle and joint flexibility.

 

 

3. Downhill Strides

Downhill running pounds the feet, stresses the

hamstrings, and overuses the quadriceps muscles. Usually, your legs will

feel sore for two days after a bout of running downhill. Will shortening

your stride length reduce muscle soreness? According to a study by the

University of Wales, it won't. Researchers found that there wasn't any

change in muscle damage that would affect soreness. However, they did

find that people who ran downhill more often were less sore than those

who did it infrequently. Your best bet to prepare your legs for a

downhill race is to train for it.

 

4. Cut Out the Fat

In the United States, prostate cancer nearly kills as many

men as breast cancer kills women. A case study in Barcelona, Spain found

that animal fat intake is associated with prostate cancer risk, but not

total fat intake. The link is with a high intake of linolenic acid,

which is found in red meats and dairy products. If your diet consists

mainly of steak and eggs and little fruit and vegetables, than you are

at a higher risk for the cancer. On a positive note, vitamin C was found

to reduce the risk of prostate cancer.

 

5. Repeats, Improving Performance?

“You don't have to do repeats around the track to improve your

performance. Find a gently rolling field or a smooth trail and play with

your pace-run fast, run slow...pretend you're a kid again. Try to fit in

one of these workouts a week. And if you're really having fun you can do

a second-after a day or two of rest-but remember to limit yourself to

two speed sessions a week." - Eileen Portz-Shovlin, RW senior editor

 

 

6. Female Running Injuries

A study by the University of Washington has

found that female cross-country runners are nearly 10 percent more

likely to be injured and re-injured than their male counterparts. The

reason may be running too many miles, too soon at the beginning of the

season, causing overuse injuries.

 

 

7. Teens, Young Adults -Troubled Hearts

Teenagers and young adults who have risk factors

for heart disease (those with family history, or those who are

sedentary, smoke, or are obese) may already have fatty plaques in their

arteries. This is an early sign of blockage that can lead to more

dangerous advanced stages. According to the study by the Southwest

Foundation for Biomedical Research in San Antonio, Texas, one in five

men ages 30-34 has heart damage that started when they were a teenager.

 

 

The Running Woman Message Board

The Running Woman Message board continues to be active. It continues a steady pickup in volume, hopefully because of the interest in using running as part of a renewed lifestyle. Let's hope they connect with the benefits of running. We continue to offer advise to all posts. Thanks to all of you who have provided assistance to members old and new. Good Luck and Continued Running to all.
Gord

Words of Inspiration

""Racing teaches us to challenge ourselves. It teaches us to push beyond
where we thought we could go. It helps us to find out what we are made of.
This is what we do. This is what it's all about."

- Patti Sue Plumer, U.S. Olympian

If you wish to have us feature a picture of you and an article about a road race you have enjoyed, contact us.

About This Newsletter

Experts - we are not. Information presented here is a collection of research with a taste of experience and opinion added for flavour. We don't get upset if someone disagrees with anything that has been said or written. In our experience with runners, it is difficult to get agreement on most anything. If it works for you, then it works.
Neither Women in Motion nor the author of this newsletter provides professional medical advice. The information in this newsletter is intended to help you better understand running issues. It is not intended to replace the advice of a physician. If you read something in the newsletter that contradicts what your physician tells you in any way, always follow your physician's advice.

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If you have any suggestions for topics or questions please email us. We would like to publish a monthly newsletter that reflects the interests of the female runner.
Gordon Samson, Editor
Women in Motion

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-Fariyal Samson, B.PE, B.Ed
© Women in Motion

Women in Motion October 2001