Understanding Your Target Heart Rate Zones
Your heart rate is a key indicator of how hard your body is working during physical activity. Calculating your target heart rate zones ensures you're exercising within a range that provides health benefits without overexerting yourself.
How it Works:
The most common method for estimating your maximum heart rate (MHR) is the "age-predicted maximum heart rate" formula: MHR = 220 – Age.
Once your MHR is estimated, you can calculate your target heart rate zone by multiplying your MHR by the desired intensity percentage.
- Light Intensity (50-60% of MHR): Beneficial for active recovery, warm-ups, and cool-downs.
- Moderate Intensity (60-70% of MHR): Improves cardiovascular fitness and endurance. This is often recommended for general health and fitness.
- Vigorous Intensity (70-85% of MHR): Significantly improves cardiovascular fitness and athletic performance.
- Very High Intensity (85-90% of MHR): Pushes your cardiovascular system to its limits, beneficial for highly trained athletes.
Important Note: These are estimations. Factors like medication, fitness level, and overall health can affect your heart rate. It's always a good idea to consult with your doctor before starting any new exercise program, especially if you have any underlying health conditions.
function calculateHeartRate() {
var ageInput = document.getElementById("age");
var intensityInput = document.getElementById("intensity");
var resultDiv = document.getElementById("result");
var age = parseFloat(ageInput.value);
var intensity = parseFloat(intensityInput.value);
if (isNaN(age) || age <= 0) {
resultDiv.innerHTML = "Please enter a valid age.";
return;
}
if (isNaN(intensity) || intensity 100) {
resultDiv.innerHTML = "Please select a valid intensity level.";
return;
}
// Calculate Maximum Heart Rate (MHR) using the age-predicted formula
var maxHeartRate = 220 – age;
// Calculate Target Heart Rate
var targetHeartRate = maxHeartRate * (intensity / 100);
resultDiv.innerHTML =
"Based on your age (" + age + ") and an exercise intensity of " + intensity + "%:" +
"Your estimated Maximum Heart Rate (MHR) is:
" + maxHeartRate.toFixed(0) + " bpm" +
"Your Target Heart Rate is:
" + targetHeartRate.toFixed(0) + " bpm";
}
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