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Target Heart Rate Formula:
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The Target Heart Rate (THR) calculation using the 220-age formula estimates the ideal heart rate range for effective cardiovascular exercise. It helps individuals exercise at an intensity that maximizes cardiovascular benefits while maintaining safety.
The calculator uses the formula:
Where:
Explanation: The formula first calculates maximum heart rate (220 - age), then multiplies by the desired intensity percentage to determine the target heart rate.
Details: Monitoring target heart rate helps ensure exercise is performed at the right intensity for specific fitness goals, whether for fat burning, cardiovascular improvement, or athletic training.
Tips: Enter your age in years and the desired intensity level as a decimal between 0 and 1 (e.g., 0.6 for 60% intensity). All values must be valid (age between 1-120, intensity between 0-1).
Q1: What are typical intensity ranges for different exercise goals?
A: Moderate intensity: 50-70% (0.5-0.7), Vigorous intensity: 70-85% (0.7-0.85) of maximum heart rate.
Q2: How accurate is the 220-age formula?
A: It provides a general estimate but may not be accurate for all individuals. Fitness level, genetics, and medications can affect actual maximum heart rate.
Q3: Are there alternative maximum heart rate formulas?
A: Yes, other formulas include 208 - (0.7 × age) and 211 - (0.64 × age), which may be more accurate for certain populations.
Q4: When should I measure my heart rate during exercise?
A: Check pulse at wrist or neck for 15 seconds, then multiply by 4, or use a heart rate monitor for more accurate readings during exercise.
Q5: Who should be cautious with heart rate-based training?
A: Individuals with heart conditions, on certain medications, or new to exercise should consult a healthcare provider before starting an exercise program.