Doctor shares formula to determine maximum heart rate during exercise

During exercise, it is important to determine your maximum heart rate and maintain it within the allowable range.

Monitor your heart rate during exercise

Specialist Doctor Ho Thanh Lich, Deputy Head of the Department of Intensive Care - Emergency - Nam Sai Gon International General Hospital, said that exercising is very good for health, but we need to exercise scientifically and safely. Stroke can happen at any time, especially when exercising incorrectly or overexerting oneself. Equipping oneself with the necessary knowledge about the signs and how to handle situations of excessive exercise is extremely important.

During exercise, it is very important to determine your maximum heart rate and maintain it within the allowable range. If your heart rate exceeds the safe threshold, reduce the intensity of your exercise or stop exercising immediately. Monitoring your heart rate with a smart watch is very helpful during exercise.

"The formula to determine the maximum heart rate during exercise is 220 - age (for men) and 226 - age (for women). For example, a 60-year-old man has a maximum heart rate during exercise according to the above formula of 220 - 60 = 160 beats/minute. If the heart rate is higher than the maximum threshold or beats irregularly, you should stop exercising," said Dr. Thanh Lich.

If your heart rate exceeds the safe threshold, reduce the intensity of your exercise or stop exercising immediately.

Warning signs of overtraining

• Extreme fatigue : Feeling exhausted, with no energy to continue.
• Severe muscle cramps or pain : Cramping indicates that the blood is not supplying enough oxygen to the muscles. In addition, cramps can also be caused by dehydration and loss of electrolytes such as sodium, potassium, and magnesium.
• Dyspnea : Shortness of breath, difficulty breathing even at rest.
• Dizziness, lightheadedness: Loss of balance, feeling like you are about to faint. This is a sign of dehydration, blood pressure, heart problems or possibly a nervous system problem. In addition, this condition can be caused by overexertion or not getting enough energy before exercise such as fasting, causing low blood sugar, causing dizziness and fatigue.
• Chest pain : If you suddenly feel pain or pressure in your chest while exercising, especially if it is accompanied by nausea, vomiting, dizziness, shortness of breath or heavy sweating, you should stop immediately and call an ambulance because this symptom has the potential to cause a heart attack.
• Rapid, irregular heartbeat : Rapid, irregular heartbeat.
• Severe dehydration : Dry mouth, thirst, dark urine.
• Nausea, vomiting .

When exercising, pay attention to your strength and avoid overexertion without the guidance and supervision of an expert or trainer.

How to deal with overtraining

• Stop exercising immediately : This is the most important thing.
• Rest in a cool place : Find a cool place to sit or lie down.
• Drink water : Rehydrate your body with filtered water or electrolyte water.
• Keep your body warm : Cover with a thin blanket or wear extra clothes.
• Watch for signs : If condition does not improve, call emergency services immediately.

Preventing possible accidents during exercise:

Regular health check-ups : Especially for people with a history of cardiovascular disease and high blood pressure.

Warm up thoroughly before exercising : Helps warm up muscles and reduce the risk of injury.

Exercise properly : Follow the trainer's instructions and stop immediately if you experience any unusual symptoms such as rapid heartbeat, fatigue, or dizziness.

Drink enough water : Helps the body rehydrate and maintain stable blood pressure.

"Before practicing any sport, you need to have a physical examination. You can see a sports doctor or physical trainer for advice and screening to see if there are any potential diseases such as heart or lung disease, especially for those with a family history of heart and lung disease, blood pressure, musculoskeletal problems, high cholesterol, smoking, obesity," Dr. Thanh Lich recommends.

Source: https://thanhnien.vn/bac-si-chia-se-cong-thuc-xac-dinh-nhip-tim-toi-da-trong-tap-luyen-185241024163405591.htm