The Orange Zone, often referred to as the "aerobic" or "fat-burning" zone, is a moderate intensity level for cardiovascular exercise. It's typically defined as 60% to 70% of your maximum heart rate (MHR). Exercising within this zone is excellent for building endurance, improving cardiovascular health, and efficiently burning calories from fat. It's sustainable for longer durations, making it ideal for activities like jogging, cycling, swimming, and brisk walking.
To estimate your Orange Zone, we first need to determine your estimated Maximum Heart Rate (MHR). A common and simple formula is the "220 minus your age" formula.
Once your MHR is estimated, the Orange Zone is calculated as:
Lower Limit (60% of MHR): MHR * 0.60
Upper Limit (70% of MHR): MHR * 0.70
Staying in the Orange Zone allows you to get a great workout without overexerting yourself, promoting consistent fitness progress and recovery.
function calculateOrangeZone() {
var age = document.getElementById("age").value;
var resultDiv = document.getElementById("result");
// Clear previous results
resultDiv.innerHTML = "";
// Validate input
if (age === "" || isNaN(age) || age = 100) {
resultDiv.innerHTML = "Please enter a valid age (between 1 and 99).";
return;
}
var maxHeartRate = 220 – age;
var orangeZoneLower = Math.round(maxHeartRate * 0.60);
var orangeZoneUpper = Math.round(maxHeartRate * 0.70);
resultDiv.innerHTML = `
Estimated Maximum Heart Rate (MHR): ${maxHeartRate} bpm
Your Orange Zone Heart Rate is between:
${orangeZoneLower} bpm and ${orangeZoneUpper} bpm