Ask the Doctor: Target Heart Rate for Exercise; Alternative Milk Options

Q: How do I determine my target heart rate for exercise?

A: To calculate your target heart rate, you first have to determine your maximal heart rate (MHR). As a general rule, this is your age subtracted from 220. For a moderate-intensity workout, your target heart rate is 50 to 70% of your MHR. Vigorous intensity is 70 to 85% of your MHR. As you grow older, your target heart rate will be lower. Here are some examples:

• Age 40. MHR is 180 beats per minute (bpm). Moderate intensity is 90 to 126 bpm. Vigorous intensity is 127 to 154 bpm.
• Age 50. MHR is 170 bpm. Moderate intensity is 85 to 119 bpm. Vigorous intensity is 120 to 145 bpm.
• Age 60. MHR is 160 bpm. Moderate intensity is 80 to 112 bpm. Vigorous intensity is 113 to 136 bpm.

There is also a more personalized approach that takes into account your resting heart rate. Calculate your resting heart rate by taking your pulse when you wake up in the morning, before getting out of bed. Subtract your resting heart rate from your MHR.

To get your vigorous target heart rate, multiply that number by 70% and then add the resting heart rate. Multiply the same number by 85% and then add the resting heart rate. Those two numbers represent your range for vigorous exercise.

Take the example of a 50-year-old man with a resting heart rate of 70.

1. Subtract 50 from 220 for an MHR of 170.
2. Subtract the resting heart rate of 70 from the MHR of 170 for a total of 100.
3. Multiply 100 by 70%, then add the resting heart rate: 70 + 70 = 140.
4. Multiply 100 by 85% and then add the resting heart rate: 70 + 85 = 155.

The target range for vigorous exercise in this example is 140 to 155 bpm.

Q: There are so many alternative milk options on the shelf that I don’t know what to choose! Any tips?

A: If you’re looking for an alternative to cow’s milk, there are more options than ever. In general, you want to look for plant milks that have low sugar and avoid carrageenan, a thickener that may be linked to ulcers, inflammation, and other GI complications, according to a study in Practical Gastroenterology last year. Beyond that, there are some differences between the types of plant milk.

Almond milk. Almonds are rich in magnesium, potassium, vitamin E, zinc, iron, selenium, fiber, and calcium. Almond milk is low in calories, but also low in protein.

Coconut milk is made from coconut meat and water. It contains medium-chain triglycerides and a relatively high amount of potassium, but has a distinctive coconut flavor.

Soy milk. The original milk alternative, soy milk offers high protein and a mild flavor, and is considered to be the closest to cow’s milk. Phytic acid from soybeans, however, may inhibit absorption of calcium, magnesium, iron, and zinc. On the bright side, soy foods are rich in isoflavones, which are being studied for their potential health effects.

Rice milk is often high in sugar and low in protein, but it is the most hypoallergenic option. It is also low in fat, but some manufacturers add vegetable oil.

Oat milk contains more protein than almond milk, as well as beta-glucan, a soluble fiber that reduces low-density lipoprotein cholesterol levels. Oat milk is low in calories, cholesterol, and saturated fat, but high in fiber. It also contains iron, vitamin E, and folic acid.

Cashew milk. This milk alternative contains fiber, antioxidants, copper, and magnesium. It is low in calories, protein, saturated fat, and cholesterol. It’s creamier than almond milk and is commonly used in dairy-free ice cream.

Hemp milk is made from hemp seeds and water. While hemp seeds also grow into marijuana plants, the seeds are not psychoactive. It contains omega-3 fatty acids and is rich in protein, but it has an earthy flavor.

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