1. What is Target Heart Rate?

Target Heart Rate (THR) is the desired range of heart rate achieved during exercise that enables the heart and lungs to receive the most benefit from a workout. This range varies based on age and fitness level.

2. How Does the Calculator Work?

The calculator uses the standard formula:

Where:

• \( 220 - \text{Age} \) — Estimated maximum heart rate
• \( \% \) — Desired intensity percentage (0-1)

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

3. Importance of Target Heart Rate

Details: Training within your target heart rate zone ensures you're exercising at the right intensity to improve cardiovascular fitness, burn fat effectively, and avoid overtraining.

4. Using the Calculator

Tips: Enter your age in years and the desired intensity percentage (typically 0.5-0.85 for most exercise programs). All values must be valid (age between 1-120, percentage between 0-1).

5. Frequently Asked Questions (FAQ)

Q1: What are the different heart rate zones?
A: Typically, 50-60% for warm-up, 60-70% for fat burning, 70-80% for aerobic, and 80-90% for anaerobic training.

Q2: Is the 220-age formula accurate for everyone?
A: While widely used, it's an estimation. Individual maximum heart rates can vary by 10-20 bpm from this formula.

Q3: How often should I check my heart rate during exercise?
A: Regular monitoring helps maintain intensity. Check every 10-15 minutes during sustained activity.

Q4: Are there limitations to this calculation?
A: This formula may be less accurate for highly trained athletes, older adults, or those on certain medications.

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.