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 rate values that can be used during physical activity and is an important measure for exercise intensity prescription.

2. How Does the Calculator Work?

The calculator uses the Heart Rate Reserve formula:

Where:

• \( HRR \) — Heart Rate Reserve (bpm)
• \( MHR \) — Maximum Heart Rate (bpm)
• \( RHR \) — Resting Heart Rate (bpm)

Explanation: The formula calculates the available heart rate range between your resting state and maximum capacity, which is crucial for determining appropriate exercise intensity levels.

3. Importance of HRR Calculation

Details: HRR is essential for creating personalized exercise programs, particularly when using the Karvonen method for determining target heart rate zones. It provides a more accurate measure of exercise intensity compared to using maximum heart rate alone.

4. Using the Calculator

Tips: Enter maximum heart rate and resting heart rate in beats per minute (bpm). Maximum heart rate should be higher than resting heart rate. For accurate MHR, consider using age-predicted formulas or measured values from exercise testing.

5. Frequently Asked Questions (FAQ)

Q1: How do I measure my maximum heart rate?
A: Maximum heart rate can be estimated using the formula 220 - age, but for greater accuracy, it should be measured through maximal exercise testing under professional supervision.

Q2: When should I measure my resting heart rate?
A: Resting heart rate is best measured first thing in the morning while still in bed, before any physical activity or caffeine consumption.

Q3: What is a normal heart rate reserve range?
A: Normal HRR varies by age and fitness level, but generally ranges from 100-150 bpm for healthy adults. Higher fitness levels typically result in a larger HRR.

Q4: How is HRR used in exercise programming?
A: HRR is used in the Karvonen formula to calculate target heart rate zones: Target HR = (HRR × % intensity) + RHR, allowing for personalized exercise intensity prescription.

Q5: Can HRR change over time?
A: Yes, regular exercise can increase your HRR by lowering your resting heart rate and potentially increasing your maximum heart rate capacity through improved cardiovascular fitness.