Every since I was 13 years old, I have been following a cardiovascular/weight training program. My regimen entails 30 to 40 40-minute bicycle ride. At the tender age of 56, my resting heart rate ranges between 61 and 66. I use my heart-rate monitor, religiously. I have noticed that my heart rate will peak as high as 189 toward the end of my exercise routine. Apparently, it exceeds the rate suggested for a 56 year-old. Is my cardiovascular routine potentially dangerous for my age or should I cut back on my exercise routine?

Answer
Over the years, the general method used to determine an individual's maximum heart rate is to subtract the person's age from the number 220. 56 years old individual’s maximum heart rate would be 164. The suggested training capacity for the heart should range between 70 and 85 percent of the maximum heart rate.

Obviously the rule is subjective to each person’s physical endurance. The rule is an estimate. Despite the theory, there are several considerations the rule does not take into account: a person's training, blood pressure, age, cholesterol, weight as well as any other potential health risks.

Another way of measuring or calculating the intensity of an exercise routine entails estimating the perceived exertion. Individuals may gauge the intensity of their fitness program by choosing a number between six and 20. Six represents light exertion while 20 is immensely intense exercise. Ideally, the intensity she be around 12 to 13 or a bit challenging. It assures cardiovascular training without overdoing it.

The best way to devise an accurate assessment of the intensity one is working out is to have a stress test. Even though a physician may find the pace of your work-out safe, it’s a good idea to have stress-test to evaluate the safety of working out at an intense level.