How to test your maximal heart rate? πŸ’œ

Want to know what your maximal heart rate is? With Myworkout GO, you can easily calculate the maximum heart rate using your mobile phone and transmitter.

How to calculate your maximal heart rate

By connecting a transmitter to the Myworkout App when exercising, you can calculate your maximum heart rate when performing an interval session. After multiple sessions, the heart-rate will be precisely calculated. You will receive a notification from the app when a new maximum heart rate is calculated. Accept this to make it count for your app.

This is important

Testing your maximal heart rate this way provides a much more accurate calculation than statistical estimates. But to be as accurate as it can be, is is important you follow the instructions provided to you in the app before starting a 4×4 workout. Read it and make sure you do not exercise harder or lighter as you should.

Healthcare professionals do not use maximal heart rate

At Myworkout’s Training Clinic, healthcare professionals use the Myworkout GO app to calculate the maximal heart rate. They guide according to the observation and feeling of the individual – the test is submaximal. The test does not build up to a maximal effort like other tests. You should exercise without feeling uncomfortable, and still, you can know the maximum heart rate with the App Myworkout GO. The guideline is: heavily breathing, but no other discomfort or stiffness in legs. It is in the intervals the testing takes place. Towards the end of the interval, you should not feel like or be able to answer with whole sentences, only single words.

In other words, you should feel capable of doing one more minute for each interval. In the end, one should be able to do another 4-minute interval. For those who cannot work out in this intensity due to health conditions, it helps to exercise even more gently.  

Large margin of error 

It is common to use statistical values ​​when calculating maximum heart rate – this gives an error margin of 20%. With such a large margin of error, this calculation will be useless. The goal of using the maximum heart rate is to find the right exercise intensity for the individual. Therefore it would in no means be helpful using an install. 

It is also possible to test the maximum heart rate by testing to total fatigue. Using this kind of testing on inactive people can be an error-trap. The individual would not know how to feel during a workout with this intensity. It can be frightening, and the individual can also quit before reaching its maximum potential. Therefore the calculations would not give a realistic result. 

Why be aware of your maximal heart rate?

Knowing your maximal heart rate is not necessary, but it can be helpful. It gives you a concrete number for the right intensity while working out. If you chose to use Myworkout Go during your workout, the app would guide you, keeping you in the right sone during the intervals. You get the best effect of your exercise in 85-95% of max sone. It is essential to be aware that our own body lets us know when we have achieved the right sone of intensity: 

  • Heavily breathing but no discomfort
  • Be able to keep the same pace and intensity throughout all of the intervals 
  • After the last interval, you should be able to do another. 

We wish you a good workout.

Finally, Apple Watch + 4×4 with Myworkout GO = True πŸ’›

If you have a Apple Watch you can tie your shoes, close the door and get out to catch your breath doing a 4×4. The phone? Leave it at home!

  • If you do not have Myworkout GO installed on your iPhone, then you need to do so and create a user πŸ€— 
  • The app will appear in your Apple Watch ⌚️ 
  • At the first training, you may be asked to log in to your iPhone before starting πŸ“² 
  • Press start, and of you go πŸƒ 
  • When you get home, you will find the session on your iPhone 🏠

It is important to us that you get as much information about your health as possible with an app’s help.Therefore, you will be asked some questions about these topicsπŸ‘‡. Of course, you choose whether you want to accept all of these. But we depend on having your location to be able to measure your training. For your own experience, we would recommend that you accept all of them.  πŸ€—

                        πŸ©  Health             ❀️  Heart rate                πŸ™‹  Location

But what if things do not go as straight forward as this? We have gathered some smart tips for you right here:

1. The app does not appear on my watch 🀯

Check if your phone is updated to the latest version of iOS. This should do the trick! If not, you can check the watch’s own AppStore and find the app there.

2. Six minutes warm-up? But I have already warmed upπŸ₯΅  

Don’t you worry! We will not spend more of your time than necessary. Therefore, swipe to the right. Here you can choose to skip (Skip) the warm-up.

3. What!! Mother-in-law arrives in 3 minutes, and no one is home 😳

Sometimes life happens, and we do not always get to finish what we have started. No worries. You just swipe right and end (STOP) your workout. Note, you will not be able to evaluate a session when it is not completed.

4. I do not want to hear anything but my own footsteps and birdsong πŸŒ²πŸ¦‰

Totally understandable! Swipe right and turn off the guiding voice (Mute). Note, the clock will vibrate when it is time for a new interval and a new active pause. We would recommend that you go to the Apple Watch app on your iPhone. Select “Sounds and tactile response” and set these alerts to the highest level, to not miss your guidance.

5. I prefer to do my intervals on the treadmill πŸ€·πŸ»β€β™‚οΈ 

So far, the app for Apple Watch is designed for outdoor use. But feel free to take it with you on the mill. Just remember to edit the workout on your phone afterward. Change from Outdoor to Treadmill, enter speed and incline in the same way as you are used to πŸ€—

Effective training that works!

Do you have a busy everyday-life that makes it challenging to find time for exercise? It does not take much time to get a real effect from your workout. Here is the perfect exercise program for those who want to get in good shape efficiently.

Exercise program: 4 workouts per week

Interval training is a beneficial form of exercise, and research shows that high-intensity interval training increases the maximum oxygen uptake rapidly. Also, it is easy to implement, and indeed, everyone will benefit greatly from this type of training, regardless of training background or conditions.

Strength training is vital for strengthening the skeleton, muscles, and joints. Besides, strength training helps prevent work and stress injuries, enhances the heart and lungs, and increases fat-burn. Research shows that it is most useful to train a few repetitions with heavy weights to get stronger.

Cardio to improve fitness and health

What: 4×4 interval training

How often: 2 times a week

Why: Research shows that 16 minutes with the right exercise intensity provides the best exercise effect and health benefit. Therefore, to make it as easy as possible for everyone to implement, we recommend 4×4 intervals. You can read more about the health effects here (link).

How: Run or walk up a downhill. You can also use a treadmill, ergometer bike, or rowing machine.

  • 6 minutes warm-up (moderate intensity, talk rate)
  • 4-minute interval (high intensity, breathing heavily, but without discomfort or stiffness)
  • 3-6 minutes of active breaks (moderate intensity, talk rate)
  • Repeat the intervals four times

Using the Myworkout GO app (link “how the app works”), a voice guides you through the session and tells you when to increase and decrease the workout intensity. Normally, you reduce your biological age by seven years in 8-10 weeks with two exercises a week.

Strength training to become stronger and endure more in your everyday-life

What: Maximum strength of 7 exercises

How often: 1 or more- times a week

Why: Heavy strength training with few repetitions is more effective if your goal is to get stronger, faster, or more economical (link “train less, get double the effect”). 

How: Strength training with weights four repetitions x four series. It should be so heavy that you can’t handle more than four repetitions in a series.

The two most important exercises:

  • Leg-press 
  • Squats 

Other good exercises:

  • Barbell Bench-press 
  • Pull-down 
  • Barbell Row
  • Back Hyperextensions 
  • Situps 

Typically, you can get 30-40% stronger in 12 weeks or 20 workouts. The more you exercise, the faster you become stronger.

The most important indicator of your health

Age affects your health, but your biological age, which links closely to maximum oxygen uptake, is the most important indicator.

“You can reduce your biological age with exercise, and the App, Myworkout GO, tells you how,” Jan Helgerud, Professor of Medicine.

Indicator of your health

Your biological age says something about how much risk you have for getting lifestyle diseases like cardiovascular disease, overweight, high blood pressure, high cholesterol, or type II diabetes.

The easiest way to influence your biological age is through cardiovascular training that increases your maximum oxygen uptake (link to “why you should do cardio”).

Oxygen uptake is directly related to our heart and blood vessels, forming a robust cardiovascular system. Increased oxygen uptake also leads to better endurance and work capacity.

Oxygen uptake and health risk

Your maximum oxygen uptake (VO2max) is closely related to the heart’s pumping capacity and is a measure of how much oxygen the body can absorb and utilize in one minute. Many people think that oxygen uptake is primarily crucial in sports, but it is basically about your general health.

How to lower your biological age

You get the best training of the heart when the heart fills with blood. You can achieve the effect after a few minutes of activity of relatively high intensity, and you should repeat the intervals for maximum impact. It usually takes 8 to 10 weeks with two workouts a week, to reduce the biological age with seven years.

The most effective method

Central to a training program with Myworkout is interval training of 4×4. The plan is based on research on exercise physiology and explicitly designed to have maximum effect on the heart and blood vessels.

4 Γ— 4 summarized:

  • 6 minutes warm-up at moderate intensity
  • 4Γ—4-minutes of intervals
  • Minimum 5% incline on the treadmill
  • During the intervals, you should reach 85 to 95% of your maximal heart frequency within two minutes.
  • You have the right intensity when you are breathing heavily after two minutes but without any other discomfort. 
  • You should have three minutes of active break in between the intervals. Aim for 70% of maximal heart frequency. 
  • Three minutes cool-down after the last interval. 

You can exercise by running or going uphill, using a treadmill, ergometer bike, or a rowing machine.

The App Myworkout Go

As a user of Myworkout, you will find a lot of help and support in the Myworkout GO app. Based on your activity, the app calculates the biological age after the first workout, and further tracks your activity. It also gives you practical information on how to do the exercise itself – when you need high intensity and when to take breaks – and re-adjust your biological age as your maximum oxygen uptake improves.