What Is A Optimal Exercise Heart Rate For A 35 Yr Old?
December 11th, 2009 | 
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I am 35 yrs old and on a low dose beta blocker. What would be an optimal exercise heart rate for me to have the cardiovascular benefits?
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Tags: 3 Responses to “What Is A Optimal Exercise Heart Rate For A 35 Yr Old?”
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Exercise heart rate is between 65 to 85% of (220-age = 185) i.e., 120 to 157 beats per minute. If you are a female, substitute 210 for 220.
It depends on your current fitness.
I am on a beta blocker, and about to turn 57. I am a bit out of shape now, so I don’t go much over 130, a lot in the 120′s. But the past 18 months I was working out more in the high 130′s and 140′s, and could do sprints up to 170 briefly.
220-age is one of about 30 formulas for max heart rate. Suunto Sport now uses 210 – 2/3 of age. The first gives 163 for me, the 2nd, 172.
An optimal cardio workout has you not breathing hard, but with an elevated heart rate that you can maintain for 10-30 minutes. 1) warmup to that pace over 10 minutes. Use a heart rate monitor. When the heart begins to tire, your heart rate will start to slowly climb, indicating you will soon be fatigued. Slow down and cooldown before the fatigue hits, and that will reduce inflammation, and you will recover sooner.
220 – age is the maximum predicted heart rate. Heart rate response will be blunted while on beta blocker. The percentage of maximum predicted heart rate which you can aim at has to be decided by your doctor as you are on medication.