Exercise Target Heart Rate Calculator

by

Your Target Heart Rate Zone

Please enter your age, resting heart rate, and desired intensity level.

.exercise-heart-rate-calculator { font-family: sans-serif; max-width: 600px; margin: 20px auto; padding: 20px; border: 1px solid #ccc; border-radius: 8px; background-color: #f9f9f9; } .calculator-inputs { margin-bottom: 20px; } .input-group { margin-bottom: 15px; } .input-group label { display: block; margin-bottom: 5px; font-weight: bold; } .input-group input { width: calc(100% – 20px); padding: 10px; border: 1px solid #ccc; border-radius: 4px; box-sizing: border-box; } .calculator-results h3 { text-align: center; margin-bottom: 15px; color: #333; } #results { text-align: center; font-size: 1.1em; color: #555; } button { display: block; width: 100%; padding: 12px; background-color: #4CAF50; color: white; border: none; border-radius: 4px; font-size: 16px; cursor: pointer; transition: background-color 0.3s ease; } button:hover { background-color: #45a049; } function calculateTargetHeartRate() { var age = parseFloat(document.getElementById("age").value); var restingHeartRate = parseFloat(document.getElementById("restingHeartRate").value); var intensityLevel = parseFloat(document.getElementById("intensityLevel").value); var resultsDiv = document.getElementById("results"); if (isNaN(age) || isNaN(restingHeartRate) || isNaN(intensityLevel)) { resultsDiv.innerHTML = "Please enter valid numbers for all fields."; return; } if (age <= 0 || restingHeartRate <= 0 || intensityLevel 100) { resultsDiv.innerHTML = "Please enter realistic values. Age and resting heart rate must be positive, and intensity must be between 0 and 100."; return; } // Karvonen Formula: Target Heart Rate = ((Max Heart Rate – Resting Heart Rate) * % Intensity) + Resting Heart Rate // Max Heart Rate (Estimated) = 220 – Age var maxHeartRate = 220 – age; var heartRateReserve = maxHeartRate – restingHeartRate; if (heartRateReserve <= 0) { resultsDiv.innerHTML = "Your resting heart rate is too high for this calculation. Please consult a healthcare professional."; return; } var targetHeartRate = Math.round((heartRateReserve * (intensityLevel / 100)) + restingHeartRate); resultsDiv.innerHTML = "For an intensity of " + intensityLevel + "%:" + "Your Target Heart Rate is: " + targetHeartRate + " BPM"; }

Understanding Your Target Heart Rate

Your target heart rate (THR) is a range of heartbeats per minute that you should aim for during aerobic exercise to achieve the most benefit. Exercising within your target heart rate zone helps ensure you're working out at an appropriate intensity for your fitness level and goals, whether they are to improve cardiovascular health, burn calories, or increase endurance.

How to Calculate Your Target Heart Rate

The most common method for calculating your target heart rate is the Karvonen Formula. This formula takes into account your resting heart rate, which provides a more personalized estimate than simpler methods.

Steps Involved:

  1. Determine Your Maximum Heart Rate (MHR): This is an estimate of the highest number of times your heart can beat in a minute during intense exercise. The most common formula is:

    MHR = 220 – Age

  2. Calculate Your Heart Rate Reserve (HRR): This is the difference between your maximum heart rate and your resting heart rate.

    HRR = MHR – Resting Heart Rate

  3. Calculate Your Target Heart Rate: You then multiply your HRR by your desired intensity level (expressed as a decimal) and add your resting heart rate back in.

    Target Heart Rate = (HRR * % Intensity) + Resting Heart Rate

Understanding Intensity Levels

The intensity level you choose will determine the range of your target heart rate zone:

  • Moderate Intensity: Typically falls between 50% and 70% of your maximum heart rate. This is a good starting point for many people and can be sustained for longer periods. You should be able to talk but not sing.
  • Vigorous Intensity: Typically falls between 70% and 85% of your maximum heart rate. This is more challenging and provides greater cardiovascular benefits but may not be suitable for everyone. You will only be able to speak a few words at a time.

Example Calculation

Let's consider a 35-year-old individual with a resting heart rate of 65 BPM who wants to exercise at a moderate intensity of 60%:

  • Age: 35 years
  • Resting Heart Rate: 65 BPM
  • Intensity Level: 60% (or 0.60)

1. Calculate Maximum Heart Rate (MHR):

MHR = 220 – 35 = 185 BPM

2. Calculate Heart Rate Reserve (HRR):

HRR = 185 BPM – 65 BPM = 120 BPM

3. Calculate Target Heart Rate:

Target Heart Rate = (120 BPM * 0.60) + 65 BPM

Target Heart Rate = 72 BPM + 65 BPM = 137 BPM

So, for this individual, the target heart rate at 60% intensity is approximately 137 BPM. They would aim to keep their heart rate around this number during their workout.

Important Considerations

  • Consult Your Doctor: Always consult with your healthcare provider before starting any new exercise program, especially if you have any underlying health conditions.
  • Listen to Your Body: These formulas provide estimates. Pay attention to how you feel during exercise. If you feel dizzy, nauseous, or experience chest pain, stop immediately.
  • Medications: Certain medications (like beta-blockers) can affect your heart rate and lower your target heart rate. If you are on medication, discuss this with your doctor.
  • Fitness Level: As your fitness improves, your resting heart rate may decrease, and your maximum heart rate may increase slightly. You may need to recalculate your target heart rate periodically.

Leave a Comment