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โดยคุณ เบญ
(125.25.137.19)
[10 มี.ค. 2553 เวลา 15:36] #481331 (11/18)
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http://www.marathonguide.com/training/articles/HeartMonitorTraining.cfm
Actual Testing of the MHR Through Physical Exertion:
The only way to truly find your maximum heart rate is to exert yourself vigorously for several minutes, obviously while wearing your heart monitor. In doing this, you have two options.
Option 1: Personal Test
Perhaps the best way for most people to find their MHR is to calculate it themselves. The most effective method is to do interval training, preferably on a hill. A hill of at least 200 or 300 meters will suffice. Sprint up the hill and jog back down, using only the jog as a resting period. Repeat this cycle five or six times, and you will likely attain a heart rate that is at least very near your MHR (your MHR being simply the highest number of beats per minute that you were able to provoke). In the absence of a hill, you may wish to extend the length of your intervals to 400 meters.
Option 2: Lab Test
In a lab test, you will be put on a treadmill with a pulse monitor, and asked by a specialist to run a specific, short, intense program. This option tends to cost around $150, and is best if you have a heart condition, or if you are unsure of your physical health, for medical personnel and equipment are all either present or nearby.
Keep in mind that your MHR can be a little elusive. If, a week after you determine your MHR to be 186 BPM, you see 192 flash across your display as you do interval training, then your MHR is actually 192. This does not indicate a change in fitness or health, but would instead serve as evidence that when you tested you MHR before you were tired, rundown, or perhaps did not exert yourself hard enough. Your MHR is genetically predetermined, and has basically nothing to do with your level of fitness. Some athletes have had MHR's in the 160 BPM-range, while others have rates that exceed 200 beats per minutes. The sole variation in your MHR is a decrease of approximately 1 BPM a year, a process that accompanies aging.
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