129 A Christian Guide to Body Stewardship, Diet and Exercise Race Distance (mi.) Required Dividend Seconds to Sub- tract Minutes to Subtract 3.1 (5-km) 180.6 30-60 - 6.2 (10-km) 361.2 60-90 - 13.1 (½ Marathon) 786 - 3-5 26.2 (Marathon) 1,572 - 10-20 50 3,000 - 45-60 100 6,000 - 90-120 Measuring Intensity for Endurance Training As depicted in Table 6.7, the intensity used for the different types of endurance training is typically based on maximum heart rate (MHR). However, unless you have a heart rate monitor, it can be difficult to accurately assess heart rate while exercising. Additionally, research has shown that MHR can vary significantly between individuals regardless of fitness level or age thereby calling into question the accuracy of using prediction equations to determine MHR (Prevost, 2015). A study by Robergs (2002) demonstrates the variability of the age-predicted maximum heart rate (APMHR) equation (i.e., 220 - Age = MHR). The green dots in Figure 6.3 represent measured MHR for individuals of various ages. The red line represents estimated MHR for each age group as calculated by the APMHR equation. As demonstrated in the figure, the APMHR equation over-predicted MHR for some individuals and under-predicted MPR for others. This means that if the APMHR equation was used to prescribe exercise intensity that some individuals would be undertraining while others would be overtraining. Figure 6.3. Accuracy of the Age-Predicted Maximum Heart Rate (APMHR) Equation
RkJQdWJsaXNoZXIy MTM4ODY=