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Target Heart Rate Formula:
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Target Heart Rate (THR) is the desired heart rate range you should aim for during exercise to get the most cardiovascular benefits from your workout. It's calculated based on your Resting Heart Rate (RHR) and Maximum Heart Rate (MHR).
The calculator uses the Target Heart Rate formula:
Where:
Explanation: This formula calculates your target exercise heart rate based on your personal heart rate reserve (the difference between your maximum and resting heart rates).
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 or undertraining.
Tips: Enter your resting heart rate and maximum heart rate in beats per minute (bpm), and select the desired percentage (0-1) of your heart rate reserve. All values must be valid positive numbers.
Q1: How do I measure my resting heart rate?
A: Measure your pulse first thing in the morning before getting out of bed. Count beats for 60 seconds for the most accurate reading.
Q2: How do I estimate my maximum heart rate?
A: The most common estimation is 220 minus your age, though individual variations exist. For accuracy, consider a graded exercise test.
Q3: What percentage should I use for different exercise intensities?
A: Typically 0.5-0.6 for moderate intensity, 0.6-0.7 for weight management, 0.7-0.8 for aerobic fitness, and 0.8-0.9 for advanced training.
Q4: How often should I check my target heart rate?
A: Regular monitoring helps ensure you're training at the right intensity. Check periodically during workouts, especially when changing intensity levels.
Q5: Are there limitations to this calculation?
A: Individual factors like fitness level, medications, and health conditions can affect heart rate response. Consult a healthcare professional for personalized advice.