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. This formula uses the maximum heart rate method (220 - age) to calculate appropriate exercise intensity.

2. How Does the Calculator Work?

The calculator uses the standard formula:

Where:

• \( 220 - Age \) — Estimated maximum heart rate
• \( \%\ Intensity \) — Desired exercise intensity (0-1)

Explanation: The formula provides a simple way to estimate appropriate exercise intensity based on age and desired training zone.

3. Importance of Target Heart Rate

Details: Training within your target heart rate zone ensures you're exercising at the right intensity to achieve your fitness goals, whether for 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 intensity should I use for different workouts?
A: Moderate intensity: 50-70% (0.5-0.7), Vigorous intensity: 70-85% (0.7-0.85) of maximum heart rate.

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 from this formula.

Q3: When is the best time to measure heart rate during exercise?
A: Measure after at least 5 minutes of continuous exercise and immediately upon stopping.

Q4: Are there limitations to this formula?
A: Less accurate for very fit individuals, older adults, 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 medical conditions, are over 40, or have been inactive for a long period.