Monitoring your heart rate during exercise is a crucial aspect of a safe and effective fitness program.
Your target heart rate zone represents a range of heartbeats per minute that provides the optimal
cardiovascular benefit without overexerting yourself. This zone is typically calculated based on
your maximum heart rate (MHR).
Maximum Heart Rate (MHR) is generally estimated by subtracting your age from 220.
This is a widely used formula, though individual variations can exist. For example, a 40-year-old's
estimated MHR would be 220 – 40 = 180 beats per minute (bpm).
Once you have your MHR, you can determine your target heart rate zone. This zone is usually
expressed as a percentage of your MHR. For moderate-intensity exercise, the target zone is
typically 50% to 70% of your MHR. For vigorous-intensity exercise, it's between 70% and 85% of
your MHR.
Moderate-intensity exercise means you can talk but not sing during the activity.
You should notice your breathing quicken and your heart rate increase. Examples include brisk walking,
water aerobics, or cycling on level ground.
Vigorous-intensity exercise means you can only say a few words without pausing for breath.
Your heart rate will increase significantly. Examples include running, swimming laps, or aerobic dancing.
It's always recommended to consult with a healthcare professional before starting any new exercise
program, especially if you have underlying health conditions. They can help you determine the most
appropriate heart rate zones for your personal fitness goals and health status.
Target Heart Rate Calculator
Moderate (50%-70% of MHR)
Vigorous (70%-85% of MHR)
function calculateTargetHeartRate() {
var ageInput = document.getElementById("age");
var intensitySelect = document.getElementById("intensity");
var resultDiv = document.getElementById("result");
var age = parseFloat(ageInput.value);
var intensity = intensitySelect.value;
if (isNaN(age) || age 120) {
resultDiv.innerHTML = "Please enter a valid age.";
return;
}
var maxHeartRate = 220 – age;
var lowerBound = 0;
var upperBound = 0;
var intensityDescription = "";
if (intensity === "moderate") {
lowerBound = maxHeartRate * 0.50;
upperBound = maxHeartRate * 0.70;
intensityDescription = "Moderate Intensity (50%-70% of MHR)";
} else if (intensity === "vigorous") {
lowerBound = maxHeartRate * 0.70;
upperBound = maxHeartRate * 0.85;
intensityDescription = "Vigorous Intensity (70%-85% of MHR)";
}
resultDiv.innerHTML =
"