One can determine maximum exercise heart rate immediately after several minutes of an all-out effort in a specific form of exercise.

Maximal heart rate computes 220 – minus the person age in years.

Maximal heart rate during swimming and other upper body exercises will average 13 beat minutes lower.

 The actual lower limit depends on the participant exercise capacity and the current state of training.

Longer exercise duration offsets lower exercise intensity.

Exercising at or at slightly above the lactate threshold provides effective aerobic training.

4 factors influence   the aerobic training response:

1) The initial level of aerobic fitness

2) The training intensity

3) The training frequency

4) The training duration

 Generally the higher the training intensity  above the threshold  the greater the training improvement for VO 2 max(maximal oxygen consumption).