Buy Walking VideosExercise Intensity Levels Using a Heart Rate Monitor on Weight Watchers
I was perusing the Weight Watchers website and I found this article about using your heart rate monitor to measure your Exercise Intensity Levels.
The levels are surprisingly low. They use the typical calculation for Maximum Heart Rate:
Maximum Heart Rate = 220 – Age
They state you can calculate your activity levels based on the following:
- Light is about 40-54% Maximum Heart Rate.
- Moderate is 55-69% Maximum Heart Rate.
- Heavy is equal to or greater than 70% Maximum Heart Rate.
I used much more vigorous percentages in my estimates, so this bit of news has made things much easier for me.
For more information on the Weight Watchers Flex Points Program, please read the following entry:
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December 7th, 2005 at 7:56 am
Wow, that’s crazy! 70% of my MHR (at age 34, as of today) is only 130! [220-34=186, 186*0.7=130.2) I routinely exercise in the 140-150 range.
I’ve also read that 100 calories burned is equal to 1 AP, and that seems to be working for me.
December 7th, 2005 at 7:58 am
PS, are you recommending the Timex Triathlon Digital HRM? If so, how do you like it? I might be in the market for a new one. Thanks!
February 21st, 2006 at 2:54 am
That formula says that on average over a population, maximum HR is 220 – age. Which means that it’s probably not right for you. 😉
It gives a quite safe estimate though, but for high performance training it’s nearly useless.
March 10th, 2006 at 4:33 pm
My understanding is that this formula is no longer considered valid. Not sure whether WW continues to promote it, and if so, why. Check with an exercise physiologist for current info about using heart rate monitor data to guide your workout.
March 24th, 2006 at 4:13 pm
The reason why 220-age is not accurate for most people is becuse not everybody in the same age category has the same resting heart rate. Your personal resting heart rate (RHR) needs to be factored into the equation. To determine your resting heart rate, take it when you first wake up in the morning. Count your pulse for 30 seconds and then multiply it by 2 get get a 60 second pulse count. Then use this equation to find your target heart rate when working out:
220-age-RHR x % you want to work at + RHR = Target HR
The % should be between 60 for low intensity or 80 for high.
April 7th, 2006 at 11:58 am
Totaly wrong.
under 70% insuficient training. 70% is fat burning 80% cardio-vascular traing (for athlets) 0ver 80% anaerobic training
lets say you are 20-25 years old PR mus be 140 for fat loss, at least 30-40 minutes a day + diet. 140 is about 70% of MHR.
June 27th, 2008 at 7:39 am
Very helpful info – started WW 3 wks ago and have always excerised, but found their activity points guidance vague for calculating. I’m 46 yrs old, F, and my cardio is ~ 45 min with avg. heart rate of 138 (i use a Polar heart rate monitor). I’ll give myself 3 points now instead of 2. Sound right?