The only exceptions for this formula are for people over the age
of 65, and those under the age of 16, as follows:
For seniors in category “c” or “d,” you may have to add up to 10
beats after obtaining your maximum aerobic heart rate. That doesn’t
mean you must add 10 beats. This is such an individualized category,
getting assistance from a professional would be very helpful.
For children under the age of 16, there’s no need to use the 180
Formula. Instead, use 165 as the maximum aerobic heart rate.
If you’re used to exercising, when you first work out at your max-
imum aerobic heart rate, it may seem too easy. Many people have told
me initially they can’t imagine it’s worth the time. I tell them to not
only imagine it will help, but to understand how the body really
works. In a short time, exercise will become more enjoyable, and
you’ll find more work is needed to maintain your heart rate. In other
words, as your aerobic system builds up, you’ll need to walk, ride or
dance faster to attain your maximum aerobic heart rate. If you’re a
runner, your minute-per-mile pace will get faster; bikers will ride at
higher miles per hour at the same heart rate; and so on.
Case History
Sally was very dedicated to her exercise routine. She went to
aerobic dance class four mornings a week, and walked twice
weekly with friends. But her time was not well spent, she
thought, since her weight and body fat didn’t change much in
the two years she worked out. She also was very tired on the
days she did aerobics. I asked Sally to wear a heart monitor
during her aerobics class and when she walked. Not surprising-
ly, her heart rate exceeded 180 beats per minute during aero-
bics, and averaged 155 on her walks. But Sally’s maximum aer-
obic heart rate was 140. Thus she had programmed her body to
burn more sugar and less fat.
After seeing that she couldn’t physically perform the aerobic
routine during an advanced class without her heart rate going
over 140, Sally went to an easier class where she was able to
control her heart rate at 140. She also began walking on her
own, at a much slower pace. Within a couple of months, Sally200 • IN FITNESS AND IN HEALTH