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Target Heart Rate Formula:
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Target Heart Rate (THR) is the desired heart rate range during exercise that indicates the intensity level of the workout. It's typically expressed as a percentage of your Maximum Heart Rate (MHR).
The calculator uses the formula:
Where:
Explanation: This calculation provides the target heart rate for moderate intensity exercise, which is approximately 70% of your maximum heart rate.
Details: Training within your target heart rate zone helps ensure you're exercising at the right intensity to improve cardiovascular fitness, burn fat effectively, and achieve your fitness goals safely.
Tips: Enter your maximum heart rate in beats per minute (bpm). A common method to estimate MHR is 220 minus your age, though individual variations exist.
Q1: What is a typical maximum heart rate?
A: Maximum heart rate varies by individual but is commonly estimated as 220 minus your age. For a 40-year-old, this would be approximately 180 bpm.
Q2: What are different target heart rate zones?
A: Common zones include: 50-60% for light activity, 60-70% for fat burning, 70-80% for aerobic, 80-90% for anaerobic, and 90-100% for maximum effort.
Q3: How accurate is the 220-age formula?
A: It's a general estimation. Individual maximum heart rates can vary by ±10-20 bpm from this calculation due to genetics, fitness level, and other factors.
Q4: When should I measure my heart rate during exercise?
A: Check your pulse during or immediately after exercise. Count beats for 15 seconds and multiply by 4 to get bpm, or use a heart rate monitor for accuracy.
Q5: Are there limitations to target heart rate calculations?
A: Yes, medications, medical conditions, and fitness levels can affect heart rate response. Consult a healthcare provider before starting a new exercise program.