1. What is Target Heart Rate?

Target Heart Rate is the desired heart rate range you aim to achieve during exercise to ensure you're getting 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 two simple formulas:

Where:

• \( \text{Max HR} \) — Maximum heart rate in beats per minute (bpm)
• \( \text{Age} \) — Age in years
• \( \text{Intensity Percentage} \) — Desired exercise intensity (typically 0.5-0.85)

Explanation: The 220-age formula is a simple estimate for maximum heart rate. Multiplying by intensity gives your target zone for exercise.

3. Importance of Target Heart Rate

Details: Working within your target heart rate zone helps ensure your exercise is effective for improving cardiovascular fitness without overexertion.

4. Using the Calculator

Tips: Enter your age and desired intensity percentage (0.5 for moderate, 0.85 for vigorous). The calculator will show your maximum heart rate and target zone.

5. Frequently Asked Questions (FAQ)

Q1: Is the 220-age formula accurate for everyone?
A: It's an estimate. Individual maximum heart rates can vary by ±10-20 bpm. For more accuracy, consider a stress test.

Q2: What intensity percentage should I use?
A: 50-70% for moderate exercise, 70-85% for vigorous. Beginners should start at lower intensities.

Q3: Are there other Max HR formulas?
A: Yes, like Tanaka's formula (208 - 0.7 × age) which may be more accurate for older adults.

Q4: Should I always exercise at my target HR?
A: No, include warm-up, cool-down, and vary intensities. Target HR is just a guide for aerobic training.

Q5: Can medications affect my target HR?
A: Yes, beta-blockers and other heart medications may lower your maximum heart rate. Consult your doctor.