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Target Heart Rate Formula:
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The Target Heart Rate Calculator estimates your ideal heart rate for exercise at 50% intensity using your resting heart rate and maximum heart rate. This helps optimize your workout intensity for cardiovascular fitness.
The calculator uses the formula:
Where:
Explanation: This formula calculates the heart rate you should aim for during moderate intensity exercise (50% of your heart rate reserve).
Details: Knowing your target heart rate helps you exercise at the right intensity to improve cardiovascular fitness without overexertion. Moderate intensity exercise (50-70% of maximum) is ideal for building endurance and burning fat.
Tips: Measure your resting heart rate first thing in the morning before getting out of bed. For maximum heart rate, use the formula 220 - age, or consult with a healthcare professional for accurate measurement.
Q1: What is a normal resting heart rate?
A: For most adults, a normal resting heart rate ranges from 60 to 100 beats per minute. Well-trained athletes may have resting heart rates as low as 40 bpm.
Q2: How do I measure my resting heart rate?
A: Measure your pulse for 60 seconds first thing in the morning before getting out of bed. You can check your wrist (radial artery) or neck (carotid artery).
Q3: What if my maximum heart rate is unknown?
A: You can estimate your maximum heart rate using the formula: 220 - your age. However, this is an estimate and individual variations exist.
Q4: Is 50% intensity appropriate for everyone?
A: 50% intensity is generally safe for most people, but those with health conditions should consult a doctor before starting an exercise program.
Q5: How often should I check my target heart rate?
A: As your fitness improves, your resting heart rate may decrease. Recalculate your target heart rate every 4-6 weeks to ensure you're training at the appropriate intensity.