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12d (edited) • Fitness Challenge!!
I FOUND OUT SOMETHING NEW TODAY!
So, yesterday in my post about Monday's upcoming S.I.T. challenge, I mentioned that the formula for you to find your target heart rate to get to for the 30 second sprints is 220 − age × 0.85...
This is the classic, old-school been used forever in gyms, and what I learned in personal training school years back.... Well, today i learned theres a new and updated version!!!! But first.....
Why it’s still ok to use this formula above:
💪🏽Easy to remember
💪🏽Conservative enough for most people
💪🏽Still useful for general guidance
BUT!!!! Today I learned why its actually not "ideal" for women over 35!!🤯
💪🏽It often overestimates max HR in women
💪🏽It doesn’t account well for hormonal shifts (perimeno/menopause)
💪🏽Can push some women a little too hard
SOOOOOOOO....
🧠Here is the More Accurate (Women 35 + Friendly) Formula
206 − age x 0.88
Apparently this one tends to:
💪🏽Better match how women’s hearts respond to effort
💪🏽Feel more realistic during SIT
💪🏽Reduce unnecessary stress load
🔍 Quick Comparison Example (I am age 48)
220 − 48 = 172 x 0.85 = 146 bpm
206 − 48 =158 x 0.88 = 139 bpm
The Difference is only 7 bpm, not huge — but will be meaningful over time.
So either formula you choose is ok - but I know which one i'm choosing!!
✨ Important Reminder before we start next week!!!!!!
S.I.T. is meant to be short and intentional, not exhausting.
Always:
✅Make sure you are cleared by a doctor before you do something that will push your heart like this will!
✅Take full recovery between rounds (aka let your heart rate completely come down between sprints)
✅Stop if you feel dizzy, lightheaded, or unwell
✅Modify impact as needed
✅Rest extra on high-stress or low-sleep days
This challenge is about working with your body, not pushing through it 💜
Stay tuned for more each day leading up for rules, prep etc!! SO very excited to see you there!
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I FOUND OUT SOMETHING NEW TODAY!
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