1. What is Target Heart Rate?

Target Heart Rate is the desired range of heart rate achieved during exercise that enables the heart and lungs to receive the most benefit from a workout. It is calculated based on your age and exercise intensity level.

2. How Does the Calculator Work?

The calculator uses the standard formula:

Where:

• \( 220 - \text{Age} \) — Maximum Heart Rate (bpm)
• \( \% \text{ Intensity} \) — Exercise intensity level (0-1)

Explanation: The formula estimates your maximum heart rate based on age, then calculates the target heart rate for your desired exercise intensity.

3. Importance of Target Heart Rate

Details: Monitoring your target heart rate helps ensure you're exercising at the right intensity to achieve your fitness goals, whether it's fat burning, cardiovascular improvement, or athletic performance.

4. Using the Calculator

Tips: Enter your age in years and the desired intensity level (0-1, where 0.5 = 50%, 0.7 = 70%, etc.). All values must be valid (age between 1-120, intensity between 0-1).

5. Frequently Asked Questions (FAQ)

Q1: What are common intensity levels for different exercise goals?
A: Moderate intensity: 50-70%, Vigorous intensity: 70-85%, Maximum effort: 85-100%.

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

Q3: When should I measure my heart rate during exercise?
A: Measure after 5-10 minutes of continuous exercise and periodically throughout your workout to ensure you're maintaining your target zone.

Q4: Are there limitations to this calculation?
A: Less accurate for very young athletes, elderly individuals, 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 period.