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    • Your Qs: How do I calculate my maximum heart rate?

    Staff Writer - 1 min read

    04 October 2019

    You asked, we answered.

    Your Qs: How do I calculate my maximum heart rate?

    How do I calculate my maximum heart rate? And once I’ve figured it out, how often do I want to be hitting my maximum when I’m exercising?

    – Rachel, NSW

    Fortunately, there’s a simple formula for working out most people’s maximum heart rate: 220 minus their age.

    That number gives you a guideline to work with. How often you should be reaching it depends on you and your goals. A good rule of thumb is to aim to approach 90 per cent of your max rate twice a week with high-intensity interval training (HIIT). If you’re hitting that figure more often, you’re just going to exhaust yourself and you won’t have enough time to recover.

    An example of a good HIIT workout for a beginner would be one that takes an hour. As you progress, you can try shorter and more intense sessions. Try the following:

    • Five-minute progressive warm-up – start walking and transition to a light jog.
    • 30 seconds of hard activity followed by four and a half minutes of active rest (don’t sit down during this time).
    • Repeat intervals 10 times.
    • Five-minute walking cooldown.


    Over a week of training, the perfect all-rounder would be getting some weights in, doing a little bit of HIIT, and adding some long walks to the mix. As humans, we’re very good at focusing on just one thing at a time. Balance and moderation are the keys to success

    – Alexander Beal, nutritionist and personal trainer at Fitness First, Darlinghurst

    Staff Writer

    Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances 

     

    Disclaimer:
    The information in this article is general information only and is not intended as financial, medical, health, nutritional, tax or other advice. It does not take into account any individual’s personal situation or needs. You should consider obtaining professional advice from a financial adviser and/or tax specialist, or medical or health practitioner, in relation to your own circumstances and before acting on this information.

    This inspirational content is brought to you by AIA Vitality

    AIA Vitality is a science-backed program that helps you learn more about your health, offers ways to improve it and motivates you with rewards along the way.

    Contact AIA

    1800 333 613

    PO Box 6111
    Melbourne VIC 3004

    infohub@aia.com

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    Contact AIA

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