.heart-rate-calculator-container {
font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
max-width: 700px;
margin: 20px auto;
padding: 25px;
border: 1px solid #e0e0e0;
border-radius: 10px;
background-color: #f9f9f9;
box-shadow: 0 4px 12px rgba(0, 0, 0, 0.08);
color: #333;
}
.heart-rate-calculator-container h2 {
color: #2c3e50;
text-align: center;
margin-bottom: 25px;
font-size: 1.8em;
}
.heart-rate-calculator-container .input-group {
margin-bottom: 18px;
display: flex;
flex-direction: column;
}
.heart-rate-calculator-container .input-group label {
margin-bottom: 8px;
font-weight: bold;
color: #555;
font-size: 1em;
}
.heart-rate-calculator-container .input-group input[type="number"] {
padding: 12px;
border: 1px solid #ccc;
border-radius: 6px;
font-size: 1.1em;
width: 100%;
box-sizing: border-box;
transition: border-color 0.3s ease;
}
.heart-rate-calculator-container .input-group input[type="number"]:focus {
border-color: #007bff;
outline: none;
box-shadow: 0 0 5px rgba(0, 123, 255, 0.3);
}
.heart-rate-calculator-container button {
background-color: #007bff;
color: white;
padding: 14px 25px;
border: none;
border-radius: 6px;
cursor: pointer;
font-size: 1.15em;
width: 100%;
box-sizing: border-box;
transition: background-color 0.3s ease, transform 0.2s ease;
margin-top: 15px;
}
.heart-rate-calculator-container button:hover {
background-color: #0056b3;
transform: translateY(-2px);
}
.heart-rate-calculator-container .results {
margin-top: 30px;
padding: 20px;
background-color: #e9f7ff;
border: 1px solid #b3e0ff;
border-radius: 8px;
font-size: 1.1em;
color: #2c3e50;
}
.heart-rate-calculator-container .results h3 {
color: #007bff;
margin-top: 0;
margin-bottom: 15px;
text-align: center;
font-size: 1.5em;
}
.heart-rate-calculator-container .results p {
margin-bottom: 10px;
line-height: 1.6;
}
.heart-rate-calculator-container .results p strong {
color: #0056b3;
}
.heart-rate-calculator-container .error-message {
color: #dc3545;
margin-top: 10px;
text-align: center;
font-weight: bold;
}
.heart-rate-calculator-container .article-content {
margin-top: 40px;
line-height: 1.7;
color: #444;
font-size: 1em;
}
.heart-rate-calculator-container .article-content h3 {
color: #2c3e50;
margin-top: 25px;
margin-bottom: 15px;
font-size: 1.4em;
}
.heart-rate-calculator-container .article-content ul {
list-style-type: disc;
margin-left: 20px;
padding-left: 0;
}
.heart-rate-calculator-container .article-content li {
margin-bottom: 8px;
}
Understanding Your Heart Rate
Your heart rate, or pulse, is the number of times your heart beats per minute. It's a vital sign that can tell you a lot about your health and fitness level. Monitoring your heart rate, especially during exercise, can help you train more effectively and safely.
Maximum Heart Rate (MHR)
Your Maximum Heart Rate (MHR) is the highest number of beats your heart can achieve during intense physical activity. While it can vary from person to person, a commonly used formula to estimate MHR is:
MHR = 220 – Your Age
This formula provides a general guideline. Factors like genetics, fitness level, and certain medications can influence your actual MHR. For a more precise measurement, a supervised exercise stress test is recommended.
Target Heart Rate Zones
Target Heart Rate (THR) zones are ranges of heartbeats per minute that you should aim for during exercise to achieve specific fitness goals. Training within these zones helps you get the most out of your workout, whether you're aiming for endurance, fat burning, or cardiovascular fitness.
- Moderate Intensity Zone (50-70% of MHR): This zone is ideal for improving general health, burning fat, and building endurance. You should be able to hold a conversation comfortably.
- Vigorous Intensity Zone (70-85% of MHR): This zone is excellent for improving cardiovascular fitness and increasing your stamina. You'll likely be breathing hard and find it difficult to speak in full sentences.
How to Use This Calculator
Simply enter your age into the field above and click "Calculate Heart Rate Zones." The calculator will provide your estimated Maximum Heart Rate and the recommended ranges for moderate and vigorous intensity exercise based on the standard formulas.
Important Disclaimer
This calculator provides estimated heart rate zones based on general formulas. It is not a substitute for professional medical advice. Always consult with a healthcare professional or a certified fitness expert before starting any new exercise program, especially if you have any underlying health conditions or concerns.