1. What is Target Heart Rate (THR)?

Target Heart Rate (THR) is the desired heart rate range you aim to achieve during exercise to maximize cardiovascular benefits. It's typically expressed as a percentage of your maximum heart rate and varies based on age and exercise intensity.

2. How Does the Calculator Work?

The calculator uses the standard THR formula:

Where:

• \( Age \) — Age in years
• \( \% Intensity \) — Exercise intensity as decimal (0-1)
• \( 220 - Age \) — Estimated maximum heart rate

Explanation: The formula calculates your maximum heart rate based on age, then applies the desired intensity percentage to determine your target exercise heart rate.

3. Importance of Target Heart Rate

Details: Maintaining your heart rate within the target zone during exercise ensures you're working at the right intensity to improve cardiovascular fitness, burn fat effectively, and avoid overexertion.

4. Using the Calculator

Tips: Enter your age in years and desired exercise intensity as a decimal between 0 and 1 (e.g., 0.6 for 60% intensity). All values must be valid (age 1-120, intensity 0-1).

5. Frequently Asked Questions (FAQ)

Q1: What intensity should I use for different types of exercise?
A: Moderate intensity: 50-70%, Vigorous intensity: 70-85%. Beginners should start at lower intensities.

Q2: Is the 220-age formula accurate for everyone?
A: It's a general estimate. Individual maximum heart rates can vary by ±10-20 bpm due to fitness level, genetics, and other factors.

Q3: How often should I check my heart rate during exercise?
A: Check periodically throughout your workout, especially when changing intensity levels or if you feel unusually tired.

Q4: Are there limitations to this calculation?
A: Less accurate for highly trained athletes, older adults, and those on certain medications that affect heart rate.

Q5: Should I consult a doctor before starting an exercise program?
A: Yes, especially if you have any pre-existing health conditions, are over 40, or have been sedentary for a long time.