YMCA to teach importance of learning maximum heart rate

If you want to get the best workout for your health that you can, then you need to know your correct maximum heart rate. Which is why you need to attend a heart rate monitor class and talk at 10:30 a.m. Saturday, May 12, at the Greater LaGrange YMCA, 1100 E. 31st St., La Grange Park.

The class will teach the importance of monitoring one’s heart rate during exercise and learning your body’s maximum heart rate. Fee is $5 for members and $10 for non-members.

“If you want to know how to be more effective with your workout, you need to know your maximum heart rate,” said Linda Wilkinson, personal trainer and Commit-To-Be-Fit coach at the YMCA. Wilkinson has been trained in heart rate monitoring and will teach Saturday’s class.

“Monitoring your heart rate is the most effective way to increase your cardiovascular endurance, but the formula of 220 minus your age does not accurately predict your maximum heart rate, especially if you are fit.

“What I found when I took a workshop was that if you are 30 to 40 years of age, the 220 minus your age (calculation) may be accurate,” she explained of why the YMCA is offering the class. “But most people in our cycle classes have no idea what their anaerobic threshold is.”

Wilkinson said the heart rate is relative to the activity being performed, but it is still good to know what your maximum heart rate is so you can work at different anaerobic levels during a workout.

“A heart rate monitor tells you to add tension (to your cycle or treadmill) if your heart rate is too low,” she explained.  “It helps you personalize your workout.”

She added that it’s important to do aerobics and get your heart pumping because it helps grow new veins, which helps the heart become stronger. When the heart pulls in more oxygen, the heart actually thickens. However, most people do not work at their maximum heart rate.

“We are going to conduct a sub-maximum heart rate test to more accurately predict your maximum heart rate, so make sure to wear your heart rate monitor to class,” Wilkinson said.  Participants also are to refrain from working out 24 hours prior to the test.

“People should work out at around 60 percent of their maximum, but they should push themselves to go higher,” Wilkinson said.  “Around 80 percent is the aerobic max. It is a higher intensity but there shouldn’t be a burning feeling. And if you are really fit and feeling fine there, you can go higher, up to 85 percent, as long as you can still talk.”

“Once you know what your maximum heart rate is, you can start doing higher intensity workouts,” Wilkinson said.  “This helps you get the best results from your workouts.