1. What is the Tanaka Heart Rate Formula?

The Tanaka formula is a widely used equation for estimating maximum heart rate (MHR) based on age. It provides a more accurate prediction than the traditional "220 - age" formula, especially for older adults.

2. How Does the Calculator Work?

The calculator uses the Tanaka formula:

Where:

• \( MHR \) — Maximum Heart Rate (beats per minute)
• \( Age \) — Age in years

Explanation: The formula calculates the estimated maximum number of heartbeats per minute a person can achieve during maximum physical exertion.

3. Importance of Maximum Heart Rate Calculation

Details: Knowing your maximum heart rate is essential for designing effective exercise programs, determining appropriate exercise intensity zones, and ensuring safe cardiovascular training.

4. Using the Calculator

Tips: Enter your age in years. The value must be valid (between 1-120 years).

5. Frequently Asked Questions (FAQ)

Q1: Why use Tanaka formula instead of the traditional 220-age?
A: The Tanaka formula (208 - 0.7 × age) provides more accurate estimates, especially for older adults, as it was developed from a broader age range of participants.

Q2: What is a normal maximum heart rate range?
A: Maximum heart rate typically decreases with age. For adults, it generally ranges from 160-200 bpm, with lower values in older individuals.

Q3: How should I use my maximum heart rate?
A: MHR is used to calculate target heart rate zones for different types of training (e.g., 50-70% for fat burning, 70-85% for cardiovascular training).

Q4: Are there limitations to this formula?
A: Like all prediction formulas, it provides an estimate. Individual maximum heart rates can vary by ±10-15 bpm due to factors like fitness level, genetics, and medications.

Q5: Should I exercise at my maximum heart rate?
A: No, maximum heart rate should not be used as a training target. It's a reference point for establishing safe and effective training zones.