1. What is Heart Rate Reserve?

Heart Rate Reserve (HRR) is the difference between your maximum heart rate (MHR) and resting heart rate (RHR). It represents the range of heart rates available for physical activity and is used to determine exercise intensity zones.

2. How Does the Calculator Work?

The calculator uses the HRR formula:

Where:

• \( MHR \) — Maximum Heart Rate (beats per minute)
• \( RHR \) — Resting Heart Rate (beats per minute)

Explanation: This simple calculation provides your heart rate reserve, which is essential for setting appropriate exercise intensity targets.

3. Importance of HRR Calculation

Details: Knowing your HRR helps in creating personalized exercise programs, monitoring cardiovascular fitness improvements, and ensuring safe and effective workout intensities.

4. Using the Calculator

Tips: Enter your maximum heart rate and resting heart rate in beats per minute. Both values must be valid positive numbers, with MHR greater than RHR.

5. Frequently Asked Questions (FAQ)

Q1: How do I measure my maximum heart rate?
A: The most accurate method is through a graded exercise test. Alternatively, you can use the formula: 220 - age, though this is an estimate.

Q2: When is the best time to measure resting heart rate?
A: Measure your RHR first thing in the morning while still in bed, before any physical activity or caffeine consumption.

Q3: What is a good heart rate reserve value?
A: A larger HRR typically indicates better cardiovascular fitness. Values vary by age and fitness level, but generally higher is better.

Q4: How is HRR used in exercise training?
A: HRR is used with the Karvonen formula to determine target heart rate zones for different exercise intensities (e.g., 60-80% of HRR for moderate exercise).

Q5: Does HRR change with fitness level?
A: Yes, as you become more fit, your resting heart rate typically decreases, which increases your heart rate reserve.