What is the maximum heart rate (MHR) for a healthy 50-year-old?

From the Guidelines

The maximal heart rate for a healthy 50-year-old is approximately 170 beats per minute, as estimated by the widely used formula: 220 minus age, which is supported by the most recent and highest quality study 1. This estimate is based on the calculation 220 - 50 = 170 bpm. It's essential to note that this is an average estimate, and individual maximal heart rates can vary due to factors such as fitness level, genetics, and overall health. For practical application, when exercising, a 50-year-old might aim for a target heart rate of 85-145 bpm for moderate to vigorous intensity workouts, representing about 50-85% of the estimated maximum heart rate, as suggested by 1. The reason maximal heart rate decreases with age is due to natural changes in the heart and cardiovascular system, as discussed in 1 and 1. Key points to consider include:

• The formula 220 minus age is a widely accepted method for estimating maximal heart rate, as mentioned in 1 and 1.
• Individual variability in maximal heart rate can be significant, with a range of 10 to 15 beats per minute within an age group, as noted in 1.
• Maximal heart rate is influenced by age, fitness level, and overall health, as discussed in 1.

From the Research

Maximum Heart Rate for a Healthy 50-year-old

To determine the maximum heart rate (MHR) for a healthy 50-year-old, several studies have investigated the use of age-based prediction equations.

• The study by 2 found that the 220-age formula was a better predictor of maximum cardiac heart rate in normal individuals.
• However, the study by 3 suggested that the equation 208 - 0.7 x age was a more accurate predictor of maximal heart rate (HRmax) in healthy adults.
• Another study by 4 compared the Fox (220-age) and Tanaka (208 - 0.7 × age) formulas and found that both equations had a wide spread of measured HRmax values compared to their age-predicted values.
• The study by 5 assessed the accuracy of commonly used equations to predict HRmax among adults at low and high cardiovascular disease risk and found that all predicted HRmax-derived equations tended to overestimate measured HRmax.
• The study by 6 estimated the maximum mass-specific oxygen uptake (VO2max) from the ratio of heart rate at maximal exercise (HRmax) to heart rate at rest (HRrest) in middle-aged men, but did not directly address the MHR for a healthy 50-year-old.

Calculation of Maximum Heart Rate

Based on the studies, the maximum heart rate for a healthy 50-year-old can be estimated using the following equations:

• 220 - age: 220 - 50 = 170 beats per minute (bpm) 2
• 208 - 0.7 x age: 208 - 0.7 x 50 = 161 bpm 3 It is essential to note that these equations are only estimates, and the actual maximum heart rate can vary significantly from person to person 4, 5.