1. What is Maximum Heart Rate?

Maximum Heart Rate (MHR) is the highest number of beats per minute your heart can reach during maximum physical exertion. It's an important metric for designing safe and effective exercise programs.

2. How Does the Calculator Work?

The calculator uses the Tanaka formula:

Where:

• \( MHR \) — Maximum Heart Rate (beats per minute)
• \( Age \) — Age in years

Explanation: This formula provides a more accurate estimate of maximum heart rate than the traditional "220 - age" formula, especially for older adults.

3. Importance of MHR Calculation

Details: Knowing your maximum heart rate helps determine appropriate exercise intensity zones for cardiovascular training, weight management, and athletic performance.

4. Using the Calculator

Tips: Enter your age in years. The value must be valid (between 1-120 years).

5. Frequently Asked Questions (FAQ)

Q1: Why use the Tanaka formula instead of 220 - age?
A: The Tanaka formula (208 - 0.7 × age) is more accurate, especially for older adults, as it was developed from a broader age range of participants.

Q2: What is a normal maximum heart rate?
A: MHR varies by individual and decreases with age. A typical 20-year-old might have an MHR around 194 bpm, while a 60-year-old might have an MHR around 166 bpm.

Q3: How accurate are these formulas?
A: While formulas provide good estimates, individual maximum heart rates can vary by ±10-15 bpm due to factors like fitness level, genetics, and medications.

Q4: Should I exercise at my maximum heart rate?
A: No, maximum heart rate is mainly used to calculate training zones. Most exercise should be performed at 50-85% of your maximum heart rate.

Q5: How can I measure my actual maximum heart rate?
A: The most accurate method is a graded exercise test under medical supervision, where intensity is gradually increased until heart rate plateaus.