Maximum Heart Rate

Bruce Treadmill Protocol
Max Heartrate 210 bpm
RPE 17
Time 13:31

YMCA Step Test
One Minute Heartrate 126bpm
Age 19
Classification "poor"

PACER Test
Total Laps 63
Level 7
Shuttles 2
Max Heartrate 205 bpm
VO2 Max 40.5 ml/kg/min

Between the two tests I think that the Bruce Treadmill Protocol was more of a challenge for me because it was non-stop while going uphill, something that I am not used to, while the Beep Test had short breaks early on in the running. However very slight, I am not sure why there was a difference in my heartrate between the two tests. It would probably be the environment I was in and the way I was feeling for the day. The Step Test did not prove anything for me as it said I was in the "poor" classification for reaching a heartrate of only 126 bpm however that is lower than what I started with, a heartreate of 130 bpm.

ACSM/AHA 2007 Recommendations

In this report, the American College of Sports Medicine and the American Heart Association updated their recommendations regarding physical activity for adults more than ten years after the 1995 guidelines. The new course of action is determined to bring up to date and refine the old recommendations on the “doses” of exercise needed to promote and maintain health, while reducing the risk of disease and premature mortality. The new guidelines have also included recommendations for older adults and those with disabilities. The updated principles suggested a minimum of 30 minutes of moderate intensity activity at least 5 days a week, 20 minutes of vigorous intensity activity at least 3 days a week, or a combination of both. The new recommendation explains the level of intensity of the activities using the MET method. This article also states that a muscular strength training routine should be done in about 8 to 10 exercises, 2 days a week, in about 8 to 12 reps completing in technical failure. The minimum guidelines is said to maintain health benefits but in order to lose weight one must expend more energy than consumed and increase this recommended dosage of physical activity.