Calculate Your Target Heart Rate Zones
function calculateHeartRateZones() {
var ageInput = document.getElementById("age");
var resultDiv = document.getElementById("result");
resultDiv.innerHTML = ""; // Clear previous results
var age = parseFloat(ageInput.value);
if (isNaN(age) || age = 120) {
resultDiv.innerHTML = "Please enter a valid age (between 1 and 119).";
return;
}
// 1. Maximum Heart Rate (MHR) Calculation (Fox Formula)
var maxHeartRate = 220 – age;
// 2. Target Heart Rate Zones Calculation
// Moderate Intensity Zone (50-70% of MHR)
var moderateLower = Math.round(maxHeartRate * 0.50);
var moderateUpper = Math.round(maxHeartRate * 0.70);
// Vigorous Intensity Zone (70-85% of MHR)
var vigorousLower = Math.round(maxHeartRate * 0.70);
var vigorousUpper = Math.round(maxHeartRate * 0.85);
// Display Results
var outputHTML = "
Your Target Heart Rate Zones:
";
outputHTML += "
Maximum Heart Rate (MHR): " + maxHeartRate + " bpm";
outputHTML += "
Moderate Intensity Zone (50-70% of MHR):
";
outputHTML += "" + moderateLower + " – " + moderateUpper + " bpm";
outputHTML += "
Vigorous Intensity Zone (70-85% of MHR):
";
outputHTML += "" + vigorousLower + " – " + vigorousUpper + " bpm";
outputHTML += "
These are estimates. Consult with a healthcare professional for personalized advice.";
resultDiv.innerHTML = outputHTML;
}
.exercise-heart-rate-calculator {
font-family: sans-serif;
border: 1px solid #ccc;
padding: 20px;
border-radius: 8px;
max-width: 400px;
margin: 20px auto;
background-color: #f9f9f9;
}
.exercise-heart-rate-calculator h2 {
text-align: center;
margin-bottom: 20px;
color: #333;
}
.calculator-inputs {
display: flex;
flex-direction: column;
align-items: center;
gap: 15px;
}
.input-group {
display: flex;
align-items: center;
gap: 10px;
width: 100%;
}
.input-group label {
flex: 1;
font-weight: bold;
color: #555;
}
.input-group input[type="number"] {
padding: 10px;
border: 1px solid #ddd;
border-radius: 4px;
width: 80px; /* Adjusted width for age input */
text-align: right;
}
.exercise-heart-rate-calculator button {
background-color: #007bff;
color: white;
padding: 10px 15px;
border: none;
border-radius: 4px;
cursor: pointer;
font-size: 16px;
transition: background-color 0.3s ease;
}
.exercise-heart-rate-calculator button:hover {
background-color: #0056b3;
}
.calculator-result {
margin-top: 25px;
padding-top: 15px;
border-top: 1px solid #eee;
text-align: center;
}
.calculator-result h3 {
margin-bottom: 10px;
color: #444;
}
.calculator-result h4 {
margin-top: 15px;
margin-bottom: 5px;
color: #666;
}
.calculator-result p {
margin: 5px 0;
color: #333;
}
.calculator-result small {
color: #777;
font-size: 0.8em;
}
## Understanding Your Target Heart Rate Zones for Exercise
When you exercise, your heart rate increases to pump oxygenated blood to your muscles. Your target heart rate zone is a range that indicates how hard your body is working during physical activity. Exercising within these zones helps you achieve specific fitness goals, whether it's improving cardiovascular health, increasing endurance, or burning fat.
The most common method for determining your target heart rate zone is based on your maximum heart rate (MHR). Your MHR is the highest number of times your heart can beat per minute during maximal physical exertion.
### The Fox Formula for Maximum Heart Rate
A widely used and simple formula to estimate your Maximum Heart Rate is the Fox Formula:
**Maximum Heart Rate (MHR) = 220 – Age**
This formula provides a good estimate, but it's important to remember that individual MHR can vary. Factors like genetics, fitness level, and medications can influence your actual MHR.
### Understanding Target Heart Rate Zones
Once you have an estimate of your MHR, you can calculate your target heart rate zones. These zones are typically expressed as a percentage of your MHR.
* **Moderate Intensity Zone (50-70% of MHR):** This zone is excellent for building an aerobic base, improving cardiovascular fitness, and aiding in fat burning. It's a good starting point for beginners or for active recovery days. At this intensity, you should be able to talk, but not sing.
* **Vigorous Intensity Zone (70-85% of MHR):** This zone pushes your cardiovascular system harder, significantly improving aerobic capacity and endurance. It's more challenging and suitable for individuals with a good fitness base. At this intensity, you can only speak a few words at a time.
### How to Use This Calculator
1. **Enter Your Age:** Input your current age in years into the provided field.
2. **Click Calculate:** The calculator will then estimate your Maximum Heart Rate and provide your target heart rate zones for moderate and vigorous intensity exercise.
### Example Calculation:
Let's say you are **35 years old**.
1. **Maximum Heart Rate (MHR) Calculation:**
MHR = 220 – 35 = 185 bpm
2. **Target Heart Rate Zones:**
* **Moderate Intensity Zone (50-70% of MHR):**
* Lower end: 185 bpm * 0.50 = 92.5 bpm (rounded to 93 bpm)
* Upper end: 185 bpm * 0.70 = 129.5 bpm (rounded to 130 bpm)
* Your moderate intensity zone is approximately **93 – 130 bpm**.
* **Vigorous Intensity Zone (70-85% of MHR):**
* Lower end: 185 bpm * 0.70 = 129.5 bpm (rounded to 130 bpm)
* Upper end: 185 bpm * 0.85 = 157.25 bpm (rounded to 157 bpm)
* Your vigorous intensity zone is approximately **130 – 157 bpm**.
When exercising, aim to keep your heart rate within these calculated ranges based on your desired intensity and fitness goals. Remember to listen to your body and consult with a healthcare professional or certified fitness trainer for personalized guidance.