How do I test my max HR if I am really out of shape and cannot safely do a max effort? should I just estimate from my age?
How do I test my max HR if I am really out of shape and cannot safely do a max effort? should I just estimate from my age?
Safely? Can you not do 2 x 800m safely? I'd say you can, no matter what kind of shape you're in. You're not going to pull a hammy or anything like that.
Go run 800m about 90%. Then run 800m all-out. Give yourself only enough rest to get your wind back, 30 seconds to a minute.
Alan
Go swim a couple laps, fast, until you're about to pass out
my max HR will be diff with swimming. I want to know what it is running.
right I suppose I could do 2 x 800, what I have read talks about doing an all out 5K and getting avg HR in last 0.2 miles and I am no in shape for an all out 5K.
your max HR and vo2max are reached basically at the same time.
so you could do about a mile and a half - 2 miles all out which would be your vo2max pace as well
OR
http://www.howtobefit.com/determine-maximum-heart-rate.htm
SubMax HR Tests
If you aren't in shape and haven't been for awhile, you don't want to take a Max HR test designed to bring you to your actual maximum heart rate. Instead, there are best-guess methods which are much easier and accurate enough for you to use to begin training. These methods use sub-maximum testing to predict your Max HR. There is some error here, but these test/formula combos are better than just using the mathematical formulas alone, because they're specifically tailored to you.
Note: For the purposes of these tests, use the following definitions (these definitions refer to cardiovascular shape--not muscular):
Poor Shape--if you do not exercise at all, or if you have not exercised recently (last 8 weeks). Remember, you can be thin, have no weight-loss goals, and still be in poor shape.
Average Shape--you walk a mile 3 times a week, or participate in any aerobic activity 3 times a week for 20 minutes.
Excellent Shape--you regularly have training sessions that total more than 1 hour a week, or you walk or run at least 5 miles a week.
The SubMax 1-Mile Walking Test. Go to any high school or college track (most are 400 meters or 440 yards around) and walk or stride as fast as you can in your current condition. Walk as fast as is comfortable. Walk four continuous laps.
The last lap is the important one. Take your pulse, or use your heart rate monitor, to determine your average heart rate for only the last lap. The first three laps are just to get you to reach a heart rate plateau and to stay there for the last lap.
Add to this average last lap heart rate the one of the following that best matches your current fitness level:
1. Poor Shape: +40 bpm
2. Average Shape: +50 bpm
3. Excellent Shape: +60 bpm
This final number (for example, an average 135 bpm last lap plus 60 bpm, because I'm in excellent shape, would equal 195 bpm for me) should be fairly close to your Max HR.
If you cannot safely do a max effort you cannot safely determine your max HR. All you can do is estimate.