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Target Heart Rate Range Formula:
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The target heart rate range is the ideal range of heartbeats per minute during exercise to maximize cardiovascular benefits. For moderate-intensity exercise, this is typically 60-80% of your maximum heart rate (MHR).
The calculator uses the formula:
Where:
Explanation: This formula calculates the optimal heart rate zone for moderate-intensity exercise, which is considered the most effective for improving cardiovascular fitness.
Details: Exercising within your target heart rate range ensures you're working at an intensity that improves cardiovascular fitness without overexertion. It helps maximize the benefits of your workout while minimizing injury risk.
Tips: Enter your maximum heart rate (MHR) in beats per minute. If you don't know your MHR, you can estimate it using the formula: 220 - your age.
Q1: How do I measure my maximum heart rate?
A: The most accurate method is a stress test under medical supervision. A common estimate is 220 minus your age.
Q2: Why is 60-80% of MHR considered optimal?
A: This range provides the best balance between cardiovascular benefit and safety for most people during moderate-intensity exercise.
Q3: Should everyone use the same target range?
A: No, individuals with certain health conditions or those new to exercise may need to adjust their target range. Consult a healthcare provider for personalized advice.
Q4: How long should I stay in my target heart rate zone?
A: For general fitness, aim for at least 150 minutes per week of moderate-intensity exercise in your target zone.
Q5: Can I use this for high-intensity interval training?
A: HIIT typically involves reaching 80-95% of MHR during intense intervals, so this calculator is more suited for steady-state moderate exercise.