Grosset Dunlap
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![]() The Adventures of Tom Sawyer by Mark Twain Grosset Dunlap hcdj $1.99 Time Remaining: 1d 14h 36m |
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![]() Two Little Confederates Grosset Dunlap Complete Unabridged Vintage $1.49 Time Remaining: 1d 15h 54m |
![]() Four Aces Thomson Burtis 1932 1st Ed Grosset amp Dunlap HB $2.50 Time Remaining: 1d 17h 38m |
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![]() MEL BROOKS HIGH ANXIETY Novelization by Robert Pilpel Grosset Dunlap 1978 $13.00 Time Remaining: 1d 18h 49m |
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![]() THE PIRATE OF PANAMA WM MACLEOD RAINE Grosset Dunlap 1914 HB no DJ $3.99 Time Remaining: 4d 22h 49m Buy It Now for only: $3.99 |
![]() The Harbor Ernest PooleStated January 1917 edition Grosset Dunlap NICE $12.95 Time Remaining: 1d 22h 57m |
![]() JOHN OHARA APPOINTMENT IN SAMARRA GROSSET DUNLAP 1934 VG $24.95 Time Remaining: 1d 8h 45m |
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![]() Vayenne by Percy Brebner Grosset Dunlap Publishing 1907 08 GOOD $6.49 Time Remaining: 1d 23h 5m |
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![]() Teen Age Gridiron Stories w Dust Jacket Grosset Dunlap $10.00 Time Remaining: 27d 10h 14m Buy It Now for only: $10.00 |
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![]() Hardcover B M Bower Points West Grosset and Dunlap 989541 $17.79 Time Remaining: 2d 1h 36m Buy It Now for only: $35.59 |
![]() Cimarron Edna Ferber 1930 Grosset Dunlap Hardcover $0.99 Time Remaining: 1d 17h 43m |
![]() The Bungalow Mystery 1960 by Carolyn Keene Grosset Dunlap NY $4.99 Time Remaining: 1d 16h 18m |
![]() How and Why Book of World War II Hardcover Grosset Dunlap $13.50 Time Remaining: 25d 22h 37m Buy It Now for only: $13.50 |
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![]() Over My Dead Body by Rex Stout 1940 Grosset Dunlap Hardcover $145.00 Time Remaining: 1d 21h 54m |
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![]() THE SECRET GARDEN FRANCES HODGSON BURNETT HC HB DUST JACKET GROSSET DUNLAP VG+ $42.00 Time Remaining: 3d 11h 1m |
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![]() Rover Boys Out West By Authur M Winfield 1900 New York Grosset Dunlap $3.99 Time Remaining: 13h |
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![]() Vintage 1925 HB DJ Temescal by H H Knibbs Grosset Dunlap Pub New York $4.95 Time Remaining: 5d 20h 46m Buy It Now for only: $4.95 |
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![]() Tom Sawyer Clemens Polseno Grosset Dunlap 1963 $4.99 Time Remaining: 1d 17h 47m |
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![]() Legion Tourney A Bronc Burnett Story by Wilfred McCormick Grosset Dunlap 1948 HC $4.95 Time Remaining: 1d 17h 27m |
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![]() BUFF A COLLIE TERHUNE 1923 GROSSET DUNLAP $4.99 Time Remaining: 1d 9h 1m |
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![]() The Hundredth Chance by Ethel M Dell Grosset Dunlap 1917 $8.00 Time Remaining: 1d 8h 41m Buy It Now for only: $20.00 |
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![]() Grosset Dunlap hardback book Tom Corbett Danger In Deep Space Cary Rockwell $6.50 Time Remaining: 1d 5h 4m |
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![]() BEAU GESTE by PC Wren 1926 CLASSIC Grosset Dunlap Fair Ave $9.95 Time Remaining: 1d 19h 51m |
![]() THE PRIDE OF PALOMAR Peter B Kyne 1921 Grosset Dunlap HB w DJ $0.99 Time Remaining: 1d 22h 30m |
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![]() 1921 TARZAN the TERRIBILE EDGAR RICE BURRROUGHS ILL by JSTJOHN GROSSET DUNLAP $5.00 Time Remaining: 2d 14h 48m |
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![]() 2088 JOKES TOASTS AND ANECDOTES BY GROSSET DUNLAP 1923 EDITION $5.00 Time Remaining: 5d 18h 48m |
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![]() Tarzan Lord of the Jungle by Edgar Rice Burroughs Grosset Dunlap 1928 $25.00 Time Remaining: 1d 8h 45m Buy It Now for only: $35.00 |
![]() FROM THE VALLEY OF THE MISSINGGRACE M WHITEGROSSET DUNLAP PHOTO PLAY 1911 $0.99 Time Remaining: 4d 9h 53m |
![]() The Girl at the Halfway House Emerson Hough Grosset Dunlap HC DJ $9.95 Time Remaining: 24d 18h 18m Buy It Now for only: $9.95 |
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![]() 1915 Vintage Book Tom Slade Boy Scout Percy K Fitzhugh Whitman Grosset Dunlap $2.99 Time Remaining: 2d 1h 9m |
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![]() Freckles by Gene Stratton Porter copyright 1904 Grosset Dunlap $2.99 Time Remaining: 10h 39m |
Grosset Dunlap

The Myth of "Maximum Heart Rate = 220-age"
You've probably heard of the formula "220-your age" for estimating maximum heart rate. Unfortunately, this formula is not very useful because it can be easily off by more than 20 beats on the high or low side. For me at age 54 this formula says my maximum heart rate should be 166, but I happen to know from more accurate tests that it's at least 25 beats higher than that.
In books, on exercise machines, and on the walls of gyms, you'll often see charts of suggested exercise intensity that are based on 220-your age. It's also in calculators all over the web. I'd hardly break a sweat if I exercised at those levels. But more importantly, for some people the opposite is true and their maximum heart rate can be more than 20 beats lower than the formula predicts. If they were to exercise at the levels from the charts, their intensity could be too high, especially for anyone with a medical condition.
This formula is often quoted without any warning about it's potential inaccuracy, and in addition to the inaccuracy, it turns out it has little scientific basis [Kolata, 2003]. Some people are aware that 220-age was never intended by it's original authors to be a universal formula (it was intended to come up with a safe exercise level for patients in cardiac rehab and was based on a not very broad sample of subjects). But the problem is also in the basic assumption that max heart can be predicted on the basis of age alone. If you think about it, it seems nonsensical- regardless of family background, fitness level, whether we're tall or short, underweight or overweight, etc, we all have exactly the same heart rate at a certain age, and maximum heart rate declines with age in all of us at exactly the same rate?
More recent studies have tried to revisit this concept on a broader sample of the population. For example, in one study, based on thousands of subjects, male and female, ranging in age from 18 to 81, the authors came up with a "best fit" equation of:
Max heart rate = 208 -0.7xAge.
However, if you look at the data this is based on, it looks like a cloud with only a vague trend towards heart rate decreasing with age; there's a lot of scatter. The new formula is a little more accurate than the old one, but can still underpredict or overpredict max HR by 20 beats or so [Tanaka, 2001].
A recent review of many attempts to come up with a formula to predict max heart rate concluded that no sufficient accurate formula exists to predict max heart rate from age alone [Robergs, 2002]. In my opinion none is possible because of the large amount of scatter in the data. Exercise physiologist Dr. Fritz Hagerman, who has studied world-class rowers for three decades, has said that the idea of a formula to predict an individual's maximum heart rate is ludicrous: he has seen Olympic rowers in their 20's with maximum heart rates of 220, and others on the same team and with the same ability, with maximum rates of just 160 [Kolata, 2001].
Many books have charts with elaborate training schedules based on various zones of intensity, all based on maximum heart rate. It all may look very scientific, but it's not too worthwhile if it's based on an inaccurate number.
Another misconception I've come across is that the problem with the 220-age formula is fixed by using the "heart rate reserve" or Karvonen formula. In that formula, exercise intensity as expressed as a percentage of your "reserve capacity" between your resting heart rate (RHR) and max heart rate (MHR):
Target heart rate = X% of (MHR-RHR) +RHR
Where X% is the desired percentage. This is a useful formula because the intensities from it are related to a percentage of the heart rate corresponding to your maximal oxygen update VO2Max, which many exercise physiologists are fond of using. But the Karvonen formula still needs an accurate estimate of your max heart rate. If you stick in an inaccurate number based on an age related prediction like 220-age, the result will still be inaccurate.
Heart rate training can be a useful tool, if based on a good estimate of what's a valid intensity level for you. Maximum heart rate can be measured accurately in a lab, but for most of us that's kind of an expensive option. You can estimate other useful parameters like heart rate at lactate thresshold from self-administered tests (see for example, [Carmichael, 2003]) and this can be used for heart rate based training. But for those of us that are interested in mostly in fitness, I question the necessity. I'm a "perceived level of exertion" kind of guy. On easy cardio days my pace is comfortable. On hard days, it feels hard, and when doing intervals, it's very hard. This leads to good and steady progress.
References
-Carmichael, Chris, and Jim Rutberg, The Ultimate Ride: Get Fit, Get Fast, and Start Winning With the World's Top Cycling Coach, Grosset & Dunlap, 2003.
-Kolata, G, "Maximum Heart Rate Theory Is Challenged", The New York Times Health Page, April 24, 2001.
-Robergs, R, and Landwehr, R, "The Surprising History Of The 'HRmax= 220-age' Equation', Journal of Exercise Physiology Online, 5(2), 2002.
-Tanaka, H, Monahan, K, Seals, D, "Age-Predicted Maximal Heart Rate Revisited", Journal of the American College of Cardiology, 37(1), 153, 2001.
About the Author
I'm Richard King, 54 and a mechanical engineer with a Ph.D. from Stanford. Biking and fitness are my main hobby, and I am well versed in biomechanics and exercise physiology through many years of reading and research.My website is
www.bikeandfit.com.
the author edward j. clode?
published by grosset&dunlap
http://www.amazon.com/exec/obidos/search-handle-url/ref=ntt_athr_dp_sr_1?_encoding=UTF8&search-type=ss&index=books&field-author=Edward%20J.%20Clode
Tom Swift and His Motorcycle- Victor Appleton- 1910- Chapter 2 (2/25)




































































































