Supertraining

Without knowing anything else about his client, the 220-age will give him a 
good general rule of thumb, Having the client perform a true Max VO2 test isn't 
practical unless the client has access to a physician (assuming he's over 35) 
to perform the test. A submax VO2 will give a better estimation of his true 
max, but assuming his client is like 75% of the population, which is to say he 
is a recreational athlete at best, 220-age will be accurate within 5-10 bpm, 
which for general training purposes will be effective. If he prefers, the 
Karvonan method works well too.

Phillip Garrison,CSCS
Mesa, Arizona


To: [EMAIL PROTECTED]: [EMAIL PROTECTED]: Wed, 21 May 2008 10:58:59 
-0700Subject: RE: [Supertraining] Max heart rate

Hello C. Chaney,I'm not completely sure on this one, but think that it is just 
as subjectiveas a finger print and can be found out or better estimated via a 
VO2M testas I seem to recall reading one of Swains books [I think the 
simplifiedmetabolic equations] where there was a comparison or equation 
relating VO2Mto HRM.The 220 was based off of an estimation of an infants hear 
rate at birth, sothe HRM of 220-Age is a good generalized estimation; however, 
there havebeen some who identified the 220 for males and 226 for females. Both 
the ACSM and NSCA have accepted and published the HRR or 
Karvonen[(220-age-RHR)*(55-90%) + RHR] method for CV prescription and have 
grownaway from the HMR [(220-Age)*(55-90%)]. NASM has flipped from the 
HRR[1998] back to that of the HRM [more recent times] for 
cardiovasculartraining as well, so this is one of the items that can also 
create someadditional confusion as well. I could not get a straight answer from 
NASMfor the reasoning other than "It's just better." I know that it is a 
smallnumber variation, but what is your opinion of the methods of HRM vs. HRR? 
Thank you,Geoffrey B Miller, BBA, HFI, CSCS, CPT, SPNHemet, Ca. 
USA===============================_____ From: [EMAIL PROTECTED] [mailto:[EMAIL 
PROTECTED] Behalf Of chaney21200Sent: Wednesday, May 21, 2008 9:22 AMTo: [EMAIL 
PROTECTED]: [Supertraining] Max heart rateI had a client ask a strange question 
the other day. His question was "what is the max heart rate that a person can 
maintain and sustain will working cardio conditioning until the body will shut 
down." My educated guess was 220. But know that the body will voluntarily slow 
down with the fatigue and lactic acid overcoming the person. Has there been any 
studies or a definite answers for this type of performance.Thank you for you 
time on reading my question.========================