Your target heart rate zone is a range of heartbeats per minute (bpm) that your heart should aim for during aerobic exercise. Exercising within this zone helps improve cardiovascular fitness efficiently and safely. It's generally recommended that you aim for 50% to 85% of your maximum heart rate during moderate to vigorous physical activity.
How to Calculate Your Target Heart Rate Zone:
Estimate Your Maximum Heart Rate (MHR): The most common formula to estimate MHR is to subtract your age from 220. So, MHR = 220 – Age.
Calculate Your Target Heart Rate Zone: Once you have your MHR, you can determine your target zone.
Lower end of the zone (50% of MHR): MHR * 0.50
Upper end of the zone (85% of MHR): MHR * 0.85
For example, if you are 40 years old:
Maximum Heart Rate = 220 – 40 = 180 bpm
Target Heart Rate Zone:
Lower end: 180 * 0.50 = 90 bpm
Upper end: 180 * 0.85 = 153 bpm
So, for a 40-year-old, the target heart rate zone is typically between 90 and 153 bpm.
Importance of Target Heart Rate:
Improved Cardiovascular Health: Regular exercise within your target zone strengthens your heart and lungs.
Effective Calorie Burning: Exercising at higher intensities within your zone can lead to more effective calorie expenditure.
Injury Prevention: Staying within a safe and effective zone helps reduce the risk of overexertion and injury.
Disclaimer: This calculator provides an estimate. It's always best to consult with your doctor or a certified fitness professional before starting any new exercise program, especially if you have any pre-existing health conditions.
function calculateTargetHeartRate() {
var ageInput = document.getElementById("age");
var resultDiv = document.getElementById("result");
resultDiv.innerHTML = ""; // Clear previous results
var age = parseFloat(ageInput.value);
if (isNaN(age) || age <= 0) {
resultDiv.innerHTML = "Please enter a valid age greater than 0.";
return;
}
// Calculate Maximum Heart Rate (MHR)
var maxHeartRate = 220 – age;
// Calculate Target Heart Rate Zone (50% to 85%)
var lowerTargetRate = maxHeartRate * 0.50;
var upperTargetRate = maxHeartRate * 0.85;
resultDiv.innerHTML =
"Estimated Maximum Heart Rate: " + maxHeartRate.toFixed(0) + " bpm" +
"Target Heart Rate Zone (50%-85%): " + lowerTargetRate.toFixed(0) + " bpm – " + upperTargetRate.toFixed(0) + " bpm";
}
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