.heart-rate-calculator {
font-family: sans-serif;
border: 1px solid #ccc;
padding: 20px;
border-radius: 8px;
max-width: 500px;
margin: 20px auto;
background-color: #f9f9f9;
}
.heart-rate-calculator h2 {
text-align: center;
margin-top: 0;
color: #333;
}
.heart-rate-calculator .input-group {
margin-bottom: 15px;
}
.heart-rate-calculator label {
display: block;
margin-bottom: 5px;
font-weight: bold;
color: #555;
}
.heart-rate-calculator input[type="number"] {
width: 100%;
padding: 10px;
border: 1px solid #ddd;
border-radius: 4px;
box-sizing: border-box; /* Important for padding and border */
}
.heart-rate-calculator button {
width: 100%;
padding: 12px 20px;
background-color: #4CAF50;
color: white;
border: none;
border-radius: 4px;
cursor: pointer;
font-size: 16px;
transition: background-color 0.3s ease;
}
.heart-rate-calculator button:hover {
background-color: #45a049;
}
.heart-rate-calculator #result {
margin-top: 20px;
padding: 15px;
border: 1px solid #eee;
border-radius: 4px;
background-color: #fff;
text-align: center;
font-size: 18px;
color: #333;
}
.heart-rate-calculator #result p {
margin: 5px 0;
}
.heart-rate-calculator .explanation {
margin-top: 30px;
border-top: 1px solid #eee;
padding-top: 20px;
font-size: 14px;
line-height: 1.6;
color: #666;
}
.heart-rate-calculator .explanation h3 {
margin-top: 0;
color: #444;
}
function calculateTargetHeartRate() {
var ageInput = document.getElementById("age");
var intensitySelect = document.getElementById("intensity");
var resultDiv = document.getElementById("result");
var age = parseFloat(ageInput.value);
var intensity = intensitySelect.value;
resultDiv.innerHTML = ""; // Clear previous results
if (isNaN(age) || age 120) {
resultDiv.innerHTML = "Please enter a valid age.";
return;
}
// Estimate Maximum Heart Rate (MHR)
var maxHeartRate = 220 – age;
var lowerBound, upperBound;
var intensityDescription;
if (intensity === "moderate") {
lowerBound = maxHeartRate * 0.50;
upperBound = maxHeartRate * 0.70;
intensityDescription = "Moderate Intensity (50%-70%)";
} else { // vigorous
lowerBound = maxHeartRate * 0.70;
upperBound = maxHeartRate * 0.85;
intensityDescription = "Vigorous Intensity (70%-85%)";
}
// Ensure results are rounded to nearest whole number for bpm
var roundedLowerBound = Math.round(lowerBound);
var roundedUpperBound = Math.round(upperBound);
resultDiv.innerHTML =
"Estimated Maximum Heart Rate: " + Math.round(maxHeartRate) + " bpm" +
"Target Heart Rate Zone (" + intensityDescription + "): " + roundedLowerBound + " – " + roundedUpperBound + " bpm";
}
Target Heart Rate Calculator
Moderate (50%-70% of Max Heart Rate)
Vigorous (70%-85% of Max Heart Rate)
Understanding Target Heart Rate
Your target heart rate is a range of heartbeats per minute (bpm) that you should aim for during physical activity to get the most benefit from your workout. It's typically expressed as a percentage of your maximum heart rate. Exercising within your target heart rate zone helps ensure you're working hard enough to improve your cardiovascular health but not so hard that you risk injury or overexertion.
How to Calculate Your Target Heart Rate:
- Estimate Maximum Heart Rate (MHR): The most common formula is 220 minus your age. For example, if you are 30 years old, your estimated MHR is 220 – 30 = 190 bpm.
- Determine Your Target Heart Rate Zone: This zone is usually calculated as a percentage of your MHR.
- Moderate Intensity: Typically 50% to 70% of your MHR.
- Vigorous Intensity: Typically 70% to 85% of your MHR.
Example Calculation:
Let's say you are 30 years old and want to exercise at a vigorous intensity (70%-85%).
- Your estimated Maximum Heart Rate (MHR) = 220 – 30 = 190 bpm.
- Lower end of vigorous zone: 190 bpm * 0.70 = 133 bpm.
- Upper end of vigorous zone: 190 bpm * 0.85 = 161.5 bpm.
Therefore, your target heart rate zone for vigorous exercise would be approximately 133 to 162 bpm.
Note: This is a general guideline. For personalized advice, especially if you have any health conditions, consult with a healthcare professional.