Can people give me the formula they are using to work out what our heart rate is better to stay at with severe m.e CFS ?
Anaerobic heart rate
- Thread starter Emmarose47
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This is from this article: https://www.healthrising.org/blog/2...art-rate-monitoring-chronic-fatigue-syndrome/
The method I used is the calculation: (220-your age) x 0.6 = HR at AT.
From what I gather, the 0.6 represents the percentage that your severity impacts your functionality. So, mild ME patients might choose 80%, moderate 70 or 60%, Severe 50%+. It’s quite an individual thing, but err on the side of caution. I used 60% but arguably when I became housebound, I should’ve changed it to 50%. You will be able to tell over time. So, back then I calculated mine to be: (220-39) x 0.6 = 108.6 bpm
However, the Workwell Foundation’s more recent findings suggests that most people with ME/CFS met their anaerobic threshold at about 15 beats per minute above their resting heart rate. (Watches can provide average resting heart rates.) Workwell recommends charting your resting heart rate while remaining flat in bed after wakening.
You might want to read the section on Rolling PEM too on that article. It's very interesting and I think what many of us deal with.
The method I used is the calculation: (220-your age) x 0.6 = HR at AT.
From what I gather, the 0.6 represents the percentage that your severity impacts your functionality. So, mild ME patients might choose 80%, moderate 70 or 60%, Severe 50%+. It’s quite an individual thing, but err on the side of caution. I used 60% but arguably when I became housebound, I should’ve changed it to 50%. You will be able to tell over time. So, back then I calculated mine to be: (220-39) x 0.6 = 108.6 bpm
However, the Workwell Foundation’s more recent findings suggests that most people with ME/CFS met their anaerobic threshold at about 15 beats per minute above their resting heart rate. (Watches can provide average resting heart rates.) Workwell recommends charting your resting heart rate while remaining flat in bed after wakening.
You might want to read the section on Rolling PEM too on that article. It's very interesting and I think what many of us deal with.
I agree with Judee in the calculation process. That seems to work for me as well. For me and my ME level I use:
220-51x0.50, which gives me 84.50 HR at AT.
The trick is keeping it in the range! And what needs to be done to keep it in range varies widely from day to day, or even a span of a few hours. I always find one of the hardest things to manage with activity of any kind.
220-51x0.50, which gives me 84.50 HR at AT.
The trick is keeping it in the range! And what needs to be done to keep it in range varies widely from day to day, or even a span of a few hours. I always find one of the hardest things to manage with activity of any kind.
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Be a bit wary of the 220 - age calculation for maximum heart rate. The paper that established this link was not very many people and the line only very roughly fit the observations, its become a bit of a thing that everyone believes is true but the individual variability even in that study was very high from that average, up to IIRC 30 beats per minute off that prediction. Given the group used was of varying age and fitness and not very many people it really didn't establish that level of certainty and none of the individuals actually met that predictive line.
So rather than 50-60% of max heart rate you probably want to try and stay within 30 bpm of your resting heart rate unless you know what your maximum heart rate is/was before you become ill.
So rather than 50-60% of max heart rate you probably want to try and stay within 30 bpm of your resting heart rate unless you know what your maximum heart rate is/was before you become ill.
So mine is 81
I really don't think I hit that ...but hey when in bad flare and hiking upstairs back from the kitchen it is poss .
Got my fit bit back on
I really don't think I hit that ...but hey when in bad flare and hiking upstairs back from the kitchen it is poss .
Got my fit bit back on