Personal Trainer
 Moderator
4/20/2006 6:01:00 PM |  Your Maximum Heart Rate (MHR) can be estimated by subtracting your age from 220 (i.e. 220 - 30 = 190 bpm MHR). This is, however, an estimate. There is a lot of variability between individuals concerning MHR. If your HR can reach 200 bpm on a sprint, than obviously 190 isn't your max. It is the rate at which your heart rate plateaus, despite further increases in exercise intensity.
Exercising aerobically (using oxygen along with energy stores in the body for fuel), (you tend to settle around 60-80% of your MHR. However, past 80% (again, varies between individuals) you will begin to work anaerobically (using little oxygen and stored fat as fuel, using body stores of glycogen and ATP). You will fatigue shortly after this point and will be unable to maintain this pace because you are simply too tired.
In good health, it is not dangerous to exercise at a high heart rate (near or at your MHR), but be aware of the warning signs to stop (dizziness, difficulty breathing, pain). Keep in mind that if your goal is a steady state 1 hour run, keeping your heart rate that high is not realistic. However, throwing in a few sprints differing in duration (also called Fartlek training. I know, it's hard to read that word without snickering) can spice up an otherwise monotonous run.
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