Average Heart Rate Calculation

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Average Heart Rate Calculator

.heart-rate-calculator-container { font-family: sans-serif; max-width: 600px; margin: 20px auto; padding: 20px; border: 1px solid #ccc; border-radius: 8px; background-color: #f9f9f9; } .heart-rate-calculator-container h2 { text-align: center; color: #333; margin-bottom: 20px; } .calculator-inputs { display: grid; grid-template-columns: 1fr 1fr; gap: 15px; margin-bottom: 20px; } .input-group { display: flex; flex-direction: column; } .input-group label { margin-bottom: 5px; font-weight: bold; color: #555; } .input-group input { padding: 10px; border: 1px solid #ccc; border-radius: 4px; box-sizing: border-box; /* Ensure padding doesn't affect width */ } button { display: block; 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; } button:hover { background-color: #45a049; } #heartRateResult { margin-top: 20px; padding: 15px; border: 1px solid #eee; border-radius: 4px; background-color: #fff; text-align: center; } #heartRateResult p { margin-bottom: 10px; line-height: 1.6; } #heartRateResult strong { color: #333; } function calculateHeartRateZones() { var restingHRInput = document.getElementById("restingHeartRate"); var maxHRInput = document.getElementById("maxHeartRate"); var ageInput = document.getElementById("age"); var resultDiv = document.getElementById("heartRateResult"); var restingHR = parseFloat(restingHRInput.value); var maxHR = parseFloat(maxHRInput.value); var age = parseFloat(ageInput.value); // Clear previous results resultDiv.innerHTML = "; // Validate inputs if (isNaN(restingHR) || restingHR <= 0) { resultDiv.innerHTML = 'Please enter a valid resting heart rate (BPM).'; return; } if (isNaN(maxHR) || maxHR <= 0) { resultDiv.innerHTML = 'Please enter a valid maximum heart rate (BPM).'; return; } if (isNaN(age) || age = maxHR) { resultDiv.innerHTML = 'Resting heart rate cannot be higher than maximum heart rate.'; return; } // Calculate Heart Rate Reserve (HRR) var hrr = maxHR – restingHR; // Calculate Target Heart Rate Zones (using Karvonen formula for HRR method) // Zone 1: Very Light (50-60% of HRR) var zone1_low = Math.round(restingHR + (0.50 * hrr)); var zone1_high = Math.round(restingHR + (0.60 * hrr)); // Zone 2: Light (60-70% of HRR) var zone2_low = Math.round(restingHR + (0.60 * hrr)); var zone2_high = Math.round(restingHR + (0.70 * hrr)); // Zone 3: Moderate (70-80% of HRR) var zone3_low = Math.round(restingHR + (0.70 * hrr)); var zone3_high = Math.round(restingHR + (0.80 * hrr)); // Zone 4: Hard (80-90% of HRR) var zone4_low = Math.round(restingHR + (0.80 * hrr)); var zone4_high = Math.round(restingHR + (0.90 * hrr)); // Zone 5: Maximum (90-100% of HRR) var zone5_low = Math.round(restingHR + (0.90 * hrr)); var zone5_high = Math.round(restingHR + (1.00 * hrr)); // Display Results resultDiv.innerHTML = ` Heart Rate Reserve (HRR): ${hrr} BPM Target Heart Rate Zones (Karvonen Method): Zone 1 (Very Light): ${zone1_low} – ${zone1_high} BPM (50-60% intensity) Zone 2 (Light): ${zone2_low} – ${zone2_high} BPM (60-70% intensity) Zone 3 (Moderate): ${zone3_low} – ${zone3_high} BPM (70-80% intensity) Zone 4 (Hard): ${zone4_low} – ${zone4_high} BPM (80-90% intensity) Zone 5 (Maximum): ${zone5_low} – ${zone5_high} BPM (90-100% intensity) `; }

Understanding Your Heart Rate and Target Zones

Your heart rate is a vital sign that reflects how hard your cardiovascular system is working. It's measured in beats per minute (BPM) and can vary significantly based on your activity level, stress, emotions, and overall health.

Resting Heart Rate (RHR)

Your resting heart rate is the number of times your heart beats per minute when you are at complete rest, typically measured first thing in the morning before getting out of bed. A lower RHR generally indicates better cardiovascular fitness. For most adults, a normal RHR ranges from 60 to 100 BPM.

Maximum Heart Rate (MHR)

Your maximum heart rate is the highest number of times your heart can beat per minute during maximal physical exertion. A commonly used, though not perfectly accurate, formula to estimate MHR is 220 minus your age. However, individual variations exist, and a more accurate assessment often requires a supervised stress test.

Heart Rate Reserve (HRR)

The Heart Rate Reserve (HRR) is the difference between your maximum heart rate and your resting heart rate. It represents the range of heartbeats available for your body to use during exercise. The Karvonen formula, which uses HRR, is considered a more personalized way to determine target heart rates because it accounts for your individual fitness level (reflected in your RHR).

Formula: HRR = Maximum Heart Rate – Resting Heart Rate

Target Heart Rate Zones

Target heart rate zones are ranges of BPM that indicate different levels of exercise intensity. Exercising within these zones allows you to achieve specific fitness goals, whether it's improving aerobic capacity, burning fat, or increasing endurance. The calculator above uses the Karvonen method (based on HRR) to determine these zones:

  • Zone 1 (Very Light Intensity – 50-60% of HRR): Ideal for warm-ups, cool-downs, and active recovery. It helps promote blood flow and aids in muscle recovery without significant cardiovascular stress.
  • Zone 2 (Light Intensity – 60-70% of HRR): Often called the "fat-burning zone." This intensity level is sustainable for longer periods and is excellent for building an aerobic base and improving endurance.
  • Zone 3 (Moderate Intensity – 70-80% of HRR): This zone boosts aerobic fitness and increases your heart and lung efficiency. It's a key zone for improving overall cardiovascular health and stamina.
  • Zone 4 (Hard Intensity – 80-90% of HRR): Working in this zone improves anaerobic capacity and lactate threshold, meaning your body becomes more efficient at producing energy without oxygen and can work harder for longer before fatigue sets in.
  • Zone 5 (Maximum Intensity – 90-100% of HRR): This is the highest intensity zone, pushing your cardiovascular system to its limits. It's used for short bursts of intense effort and can significantly improve speed and power, but it's also the most demanding and should be approached with caution.

Example Calculation:

Let's consider a 30-year-old individual with a resting heart rate of 65 BPM and an estimated maximum heart rate of 190 BPM (220 – 30 = 190).

  • Resting Heart Rate: 65 BPM
  • Maximum Heart Rate: 190 BPM
  • Age: 30 years
  • Heart Rate Reserve (HRR): 190 BPM – 65 BPM = 125 BPM

Using the calculator, their target heart rate zones would be approximately:

  • Zone 1 (50-60%): 65 + (0.50 * 125) = 128 BPM to 65 + (0.60 * 125) = 140 BPM
  • Zone 2 (60-70%): 65 + (0.60 * 125) = 140 BPM to 65 + (0.70 * 125) = 148 BPM
  • Zone 3 (70-80%): 65 + (0.70 * 125) = 148 BPM to 65 + (0.80 * 125) = 165 BPM
  • Zone 4 (80-90%): 65 + (0.80 * 125) = 165 BPM to 65 + (0.90 * 125) = 177 BPM
  • Zone 5 (90-100%): 65 + (0.90 * 125) = 177 BPM to 65 + (1.00 * 125) = 190 BPM

It's always recommended to consult with a healthcare professional or a certified fitness trainer before starting a new exercise program or if you have any concerns about your heart rate.

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