While on a treadmill, Should I slow down when my heart reaches the top rate for the age group ?
There is a formula that gives you the top heart rate for the age group while running on a treadmill. If the heart rate exceeds this
limit, can you still keep running at the speed you are running ?
Or is it harmful ? Should I slow down my speed of running.
Your answer will help me. Thanks in advance !!!
The formula is only an approximation. Everyone’s heart rate is different.
Max heart rate you are born with. It gradually declines with age, although yours may be above, below or the same as predicted by 220 minus age. It has nothing to do with fitness level or physical condition, although electrical malfunction can cause atypical variation. The only way to really determine your max heart rate is to go there the hard way. Usually this is done via a medically supervised stress test.
The next most important number is your lactate threshold. That’s the point at which your cardiovascular system can no longer supply sufficient oxygen to your muscles and you begin to accumulate lactic acid. This is around 80% of max for the average Joe, while elite athletes can train this to as high as 95%. You can only run above threshold for a limited time before the lactic acid in your muscles forces you to slow down or stop.
Is it safe? If you’re in good condition with no heart disease, sure. Should you slow down? That depends on the objective of that particular workout.
When I’m doing long, slow, distance, I stay well below threshold. On track night, doing 400 or 800 intervals, I’ll push the limits.