Heart Rate Health Calculator

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Heart Rate Health Calculator

Your Cardiac Profile:

Estimated Max Heart Rate: BPM

Heart Rate Reserve (HRR): BPM

Target Intensity Zones (Karvonen Formula):

Moderate Intensity (50-70%):
Vigorous Intensity (70-85%):
Maximum Effort (85-100%):
function calculateHeartRate() { var age = parseFloat(document.getElementById('age').value); var rhr = parseFloat(document.getElementById('restingHR').value); var resultsDiv = document.getElementById('hr-results'); if (isNaN(age) || isNaN(rhr) || age <= 0 || rhr <= 0) { alert("Please enter valid positive numbers for Age and Resting Heart Rate."); return; } // Calculations var maxHR = 220 – age; var hrr = maxHR – rhr; // Karvonen Formula: Target Heart Rate = ((Max HR − Resting HR) × %Intensity) + Resting HR var modLow = Math.round((hrr * 0.50) + rhr); var modHigh = Math.round((hrr * 0.70) + rhr); var vigLow = Math.round((hrr * 0.70) + rhr); var vigHigh = Math.round((hrr * 0.85) + rhr); var maxLow = Math.round((hrr * 0.85) + rhr); var maxHigh = maxHR; // Display Results document.getElementById('maxHR').innerText = maxHR; document.getElementById('hrrValue').innerText = hrr; document.getElementById('moderateZone').innerText = modLow + " – " + modHigh + " BPM"; document.getElementById('vigorousZone').innerText = vigLow + " – " + vigHigh + " BPM"; document.getElementById('maxEffortZone').innerText = maxLow + " – " + maxHigh + " BPM"; resultsDiv.style.display = 'block'; }

Understanding Your Heart Rate Health

Heart rate is one of the "vital signs" of the human body. It measures the number of times your heart beats per minute (BPM). Monitoring your heart rate during rest and exercise provides critical insights into your cardiovascular fitness, recovery capacity, and overall heart health.

Why Your Resting Heart Rate (RHR) Matters

A normal resting heart rate for adults ranges from 60 to 100 beats per minute. Generally, a lower heart rate at rest implies more efficient heart function and better cardiovascular fitness. For example, a well-trained athlete might have a normal resting heart rate closer to 40 beats per minute. This calculator uses your RHR and age to determine your personalized training zones using the Karvonen Formula, which is more accurate than simple percentage-of-max methods.

Target Training Zones Explained

  • Moderate Intensity (50-70% HRR): Ideal for weight management and building basic endurance. Activities include brisk walking or light cycling.
  • Vigorous Intensity (70-85% HRR): Improves aerobic capacity and cardiovascular strength. This is the "sweet spot" for improving athletic performance through running or swimming.
  • Maximum Effort (85%+ HRR): Used for high-intensity interval training (HIIT). This zone should only be sustained for short bursts.

Example Calculation

If you are 40 years old with a resting heart rate of 60 BPM:

  1. Max HR: 220 – 40 = 180 BPM
  2. Heart Rate Reserve (HRR): 180 – 60 = 120 BPM
  3. Moderate Zone (50%): (120 * 0.50) + 60 = 120 BPM

This means your moderate-intensity workout should keep your heart rate around 120-144 BPM.

Note: While this calculator provides scientific estimates, always consult with a healthcare professional before starting a new vigorous exercise program, especially if you have pre-existing heart conditions or are taking medications that affect heart rate.

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