1. What is Target Heart Rate?

Target Heart Rate (THR) is the desired heart rate range you aim to maintain during exercise to achieve optimal cardiovascular benefits. It's typically expressed as a percentage (usually 50-85%) of your maximum heart rate.

2. How Does the Calculator Work?

The calculator uses the standard formula:

Where:

• \( 220 - \text{Age} \) — Estimated maximum heart rate
• \( \text{Intensity Percentage} \) — Exercise intensity (typically 0.5-0.85)

Explanation: The formula estimates your maximum heart rate based on age, then calculates the target range based on your desired exercise intensity.

3. Importance of Target Heart Rate

Details: Maintaining your heart rate in the target zone ensures you're exercising at the right intensity to improve cardiovascular fitness without overexertion.

4. Using the Calculator

Tips: Enter your age in years and select an intensity percentage between 0.5 (50%) for moderate exercise and 0.85 (85%) for vigorous exercise.

5. Frequently Asked Questions (FAQ)

Q1: Why use 220-age for maximum heart rate?
A: This is a widely accepted estimate, though individual maximum heart rates may vary by ±10-20 bpm.

Q2: What intensity percentage should I use?
A: Beginners should start at 50-60%, moderate exercisers at 60-70%, and advanced at 70-85% of max HR.

Q3: Are there more accurate formulas?
A: The Tanaka formula (208 - 0.7 × age) may be slightly more accurate for older adults.

Q4: When should I measure my exercise heart rate?
A: Check pulse during exercise (after 5-10 minutes of continuous activity) for most accurate readings.

Q5: Are there limitations to this calculation?
A: This doesn't account for fitness level, medications, or individual variations. Consult a doctor before starting intense exercise.