Exercise heart rate evaluation in middle-aged athletes
I'm into endurance sports but off late I'm observing that my heart rate on my smart devices is showing elevated in the range of 170 to peak of 186 while running . My age is 53. Is that a matter of concern? I have no breathlessness, No symptoms, my resting is usually 55-60... What should I do to improve so that I can remain largely in zone 2?
At 53, seeing 170–186 bpm during hard runs isn’t automatically dangerous if you’re asymptomatic and well-trained, but it’s higher than typical zone-2 First, Wrist sensors can overshoot during sweat/cold/impact—try a chest strap, Also there is a more specific formula for calculating MPHR which is 208-0.7 xage rather than 220–age; so for 53 age that would come up to 183. However, get a basic screen (blood pressure, fasting lipids, HbA1c, thyroid), a 12‑lead ECG, and consider an exercise treadmill test with ECG to rule out silent ischemia/arrhythmia before pushing intensity.iF basic tests are good then you should continue to build endurance. Hope that helps.