70% Max Heart Rate Calculator
Understanding Your Target Heart Rate Zone
Your heart rate is a key indicator of your cardiovascular health and fitness level. During exercise, it's beneficial to work within specific heart rate zones to achieve different training goals. A common target zone, often used for moderate-intensity aerobic exercise and building endurance, is around 70% of your maximum heart rate.
What is Maximum Heart Rate (MHR)?
Your maximum heart rate is the highest number of times your heart can realistically beat per minute during strenuous physical activity. While it varies from person to person, a widely used and simple formula to estimate your MHR is: 220 – Age.
Why 70% of Max Heart Rate?
Exercising at approximately 70% of your maximum heart rate falls into the moderate-intensity zone. At this level:
- Your body primarily uses a mix of carbohydrates and fats for fuel.
- You can improve your aerobic fitness and endurance.
- You're likely to be able to sustain the activity for a longer duration.
- It's generally a safe and effective intensity for most individuals looking to improve their overall fitness.
This zone is often referred to as the "fat-burning zone" or the "endurance zone" and is a great target for general fitness improvements and sustained cardiovascular health.
How to Use This Calculator
Simply enter your age in the field provided. The calculator will first estimate your maximum heart rate using the 220 – Age formula, and then calculate 70% of that value, giving you your target heart rate for moderate-intensity exercise.
Example Calculation:
For a 40-year-old individual:
- Estimated Maximum Heart Rate = 220 – 40 = 180 beats per minute (bpm)
- 70% of Maximum Heart Rate = 0.70 * 180 bpm = 126 bpm
Therefore, a target heart rate of approximately 126 bpm would be suitable for moderate-intensity exercise for a 40-year-old.