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Here's the The 180 – Age Formula developed by Dr. Phil Maffetone, whose book "In Fitness and In Health" got me on the right track over 13 years ago. I realize this is simplistic and may seem to go against new fat burning research on the benefits of high intensity interval training. But training your nervous system aerobic fitness is still always first on my list…especially during a detoxification program.
To find the maximum aerobic heart rate:
1. Subtract your age from 180 (180 – age)
2. Modify this number by selecting a category below that best matches your health profile:
a. If you have, or are recovering from, a major illness (heart disease, high blood pressure, any operation or hospital stay, etc.) or you are taking medication, subtract an additional 10.
b. If you have not exercised before or have been training inconsistently or injured, have not recently progressed in training or competition, or if you get more than two colds or bouts of flu per year, or have allergies, subtract an additional 5
c. If you've been exercising regularly (at least four times weekly) for up to two years without any of the problems listed in a or b, keep the number (180 – age) the same.
d. If you have been competing for more than two years duration without any of the problems listed above, and have improved in competition without injury, add 5.
For example, if you are 30 years old and fit into category b: 180 – 30 = 150, then 150 – 5 = 145.