DEAR DR. DONOHUE: You have written several times in the past about the formula used to determine the training zone for exercise. It’s the one where you deduct your age from 220 and then take 60 percent to 75 percent of that number for obtaining the low and high heartbeat rate that puts you in the zone for benefiting from the exercise.

I am 45. Following that rule, I have a lower heart rate of 105 and an upper heart rate of 140. I don’t feel like I am exercising when my heart beats only 105 times a minute, and I am far from pushing myself when it beats 140. I think that formula gives way too low numbers for most people. — J.M.

ANSWER: One of the elements of exercise is its intensity. It has to tax the body enough to obtain healthful benefits, but it can’t be so strenuous that it’s a danger for people, especially older people. That 220 rule might not tax you or the well-trained, but it is safe for everyone.

Since a rise in the heartbeat is a way to determine exercise intensity, pulse taken during exercise serves as a good guide for gauging whether the exercise is doing anything for you. Other rules exist for checking how fast the heart must beat. One is as follows: multiply your age by 0.8. For you, that is 36. Subtract that number from 214; for you, that’s 178. Take 85 percent of that number as your upper limit for heart rate, and take 70 percent as your lower heart rate limit. Your training zone is 125 to 151 heartbeats (pulse) per minute. For a fit person, that isn’t a dangerous zone. For a beginner or older person, it might be.

All this math isn’t necessary. A good rule to observe for things like walking and jogging is to do so at a pace that allows you to carry on a conversation.

Or you can use perceived exertion, something I also have written about many times. The exerciser determines if the exercise is too easy, moderate or too rigorous. Keep exercise at an intensity you believe is moderate for you.

DEAR DR. DONOHUE: My boyfriend’s feet sweat terribly. His socks are wringing wet when he takes his shoes off after running. I have told him to wear cotton socks, and he made the change. I don’t see any improvement. Would a different kind of sock be better? — H.M.

ANSWER: Acrylic is a better material. It wicks moisture away from the feet.

Dusting powders and a change of socks will improve the situation. Have him carry an extra pair with him when he runs.

Damp feet invite fungal infections.

DEAR DR. DONOHUE: I have a question that popped into my mind. What causes cauliflower ears? I don’t hear this talked about anymore. It used to be a common thing for boxers. — J.J.

ANSWER: Cauliflower ears are swollen, bumpy and disfigured. They result when there’s bleeding between the ear’s skin and the ear’s cartilage.

If a pool of blood forms in that area, unless it’s drained, the blood can eventually become calcified.

You don’t see them as much anymore because helmets are used in most contact sports now.

DEAR DR. DONOHUE: I expect sore muscles the day after I exercise hard. They tell me I had a real workout. When my muscles are sore, I take the day off. I’ve been told to exercise regardless of sore muscles. Do you agree? — M.O.

ANSWER: A low level of exercise circulates blood to aching muscles and quickens healing. All-out exercise doesn’t give the muscles a chance to fully recover. You shouldn’t do resistance exercises (weightlifting) with the same muscles on consecutive days.

Dr. Donohue regrets that he is unable to answer individual letters, but he will incorporate them in his column whenever possible. Readers may write him or request an order form of available health newsletters at P.O. Box 536475, Orlando, FL 32853-6475. Readers may also order health newsletters from www.rbmamall.com.

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