Now, if I could just figure out what my MAF is.(69 uears old, active for years, but take mild BP medicine). I’m estimating in the 120-125 range.
According to the article linked below, and based on the information you provided, your MAF number would be 101. That's 180 - 69 (age) - 10 (regular medication use). He lists a number of cases where various categories of people might add bpm, but they are all negated by being on regular medication. He also advises that if you are unsure whether a criteria applies to you, choose the one that results in the lower heart rate.
From the article:
Initially, training at this relatively low rate may be difficult for some athletes. “I just can’t train that slowly!” is a common comment. But after a short time, you will feel better and your pace will quicken at that same heart rate. You will not be stuck training at that relatively slow pace for too long.
The 180 Formula: Heart-rate monitoring for real aerobic training. - Dr. Phil Maffetone
IMO, applying MAF to kettlebell swings is kind of a kludge that AFAIK Maffetone himself would dismiss, so I think you are on safe ground listening to your body and doing what you're doing.I stay around 101 for steady state cardio. S&S style swings result in an average of about 110 with a peak of almost 130. I don’t seem to be suffering any ill effects.
Thanks for your response. I just think 101 for swing intervals is simply too low.
@Jim Lauerman,
No apology necessary.
IMO, applying MAF to kettlebell swings is kind of a kludge that AFAIK Maffetone himself would dismiss, so I think you are on safe ground listening to your body and doing what you're doing.
I'm definitely not an expert on Maffetone, just reporting what he wrote in that particular article, in case you weren't aware of the formula, based on your original post. The article does mention individualizing the formula for those over 65:
Category (d) states:
- The 180 Formula may need to be further individualized for people over the age of 65. For some of these athletes, up to 10 beats may have to be added for those in category (d) in the 180 Formula, and depending on individual levels of fitness and health. This does not mean 10 should automatically be added, but that an honest self-assessment is important.
d) If you have been training for more than two years without any of the problems in (a) and (b), and have made progress in competition without injury, add 5.
However, "the problems in (a) and (b)" mentioned above include:
a) If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.Which seems to negate any over 65 adjustment. So that's what I based my calculation on.
If you can stay a step ahead of the MAF police, you should be safe -- just don't let your heart rate get TOO high! ;-)
What's important, IMHO, is that since my max is actually a good deal higher than predicted, my MAF number is also higher than predicted.
What's important, IMHO, is that since my max is actually a good deal higher than predicted, my MAF number is also higher than predicted