Physical Workout – How Far Can You Go?

When we think about wellbeing, two areas come to mind: mental wellbeing and physical wellbeing. While mental wellbeing is increasingly recognised as essential in today’s world, it is closely tied to physical wellbeing, which often centres around diet and exercise.

At Longevion, we’ll be exploring mental health and its neurochemistry in depth, alongside the role of diet in supporting long-term vitality. Today, however, we’re focusing on exercise in its simplest form.

Exercise as the First Step

For most people, improving health starts with exercise. It acts as a bridge between physical and mental wellbeing—boosting not only fitness but also motivation and mood. In fact, a good exercise plan can deliver noticeable benefits even before major dietary changes are put in place.

But before diving headfirst into the gym, there’s one crucial factor to understand: Maximum Heart Rate (HRmax).

What is HRmax?

HRmax is the highest heart rate your body can safely achieve during exercise without unnecessary risk. It’s individual to each of us and helps guide safe and effective training.

Many people begin working out without knowing their HRmax or how hard they’re pushing themselves, which can lead to health risks. Exercising significantly above HRmax can have immediate and long-term consequences.

Immediate Risks of Exceeding HRmax

• Cardiovascular strain – the heart struggles to pump blood efficiently, causing chest pain, dizziness, or breathlessness.

• Arrhythmias – palpitations or irregular rhythms, particularly in those with undiagnosed heart issues.

• Rapid fatigue – muscles switch to anaerobic metabolism, causing lactic acid build-up and sudden exhaustion.

• Risk of fainting or collapse – due to blood pressure drops or reduced oxygen delivery.

Long-Term Risks of Exceeding HRmax

• Overtraining syndrome – chronic fatigue, burnout, and injury risk.

• Cardiac remodeling (extreme cases) – structural changes in the heart linked to arrhythmias later in life.

• Reduced training benefits – constant overexertion exhausts the body without improving endurance.

• Higher cardiovascular risk – especially in those with hypertension, arrhythmias, or coronary disease.

While going slightly over HRmax isn’t immediately dangerous, the safest and most effective results come from training at 60–85% of HRmax—the “heart rate zones.”

Calculating HRmax

Most modern wearables (watches, rings, bands) estimate HRmax automatically. But if you prefer the manual approach, here are three common formulas:

1. Traditional formula (220 – age)

   • Simple but less accurate.

   • Example: Age 40 → HRmax = 180 bpm.

2. Tanaka formula (208 – 0.7 × age)

   • Based on a large 2001 study.

   • More accurate for middle-aged and older adults.

   • Example: Age 40 → HRmax = 180 bpm.

3. Gellish formula (207 – 0.7 × age)

   • Based on wider population data (ages 18–81).

   • Slightly more conservative.

   • Example: Age 40 → HRmax = 179 bpm.

   
   
   
   

Factors That Influence HRmax

• Sex – Women often have a slightly higher HRmax than men (3–7 bpm).

• Ethnicity – Some differences, though more linked to body composition and blood pressure.

• Fitness level – Resting heart rate tends to be lower in trained athletes, but HRmax itself is less affected.

• Other factors – Medications (e.g., beta blockers), altitude, and BMI all play a role.

Heart Rate Zones

Each training zone is defined as a percentage of HRmax and delivers different benefits:

• Zone 1 (50–60%) – Very light; promotes recovery and blood flow.

• Zone 2 (60–70%) – Light; builds aerobic endurance and fat metabolism.

• Zone 3 (70–80%) – Moderate; improves efficiency and tempo endurance.

• Zone 4 (80–90%) – Hard; raises lactate threshold and VO₂ max.

• Zone 5 (90–100%) – Maximum; develops sprint power but can only be sustained briefly.

Conclusion: Train Smarter, Train Safer

Understanding your maximum heart rate and training within the right heart rate zones is not only the key to progress—it’s the foundation of safety. Overexertion can deliver short-term setbacks and long-term risks that far outweigh any perceived gains.

Think of HRmax as your body’s speed limit. Just as you wouldn’t drive a car flat-out everywhere you go, you shouldn’t push your heart to its maximum every time you exercise. Most of your progress will come from consistent training in the right zones, balanced with rest, good nutrition, and mental wellbeing.

Above all: listen to your body. If you feel chest pain, dizziness, or unusual fatigue, stop immediately and seek medical advice. Exercise should leave you stronger—not at risk.