.cardio-heart-rate-calculator {
font-family: sans-serif;
border: 1px solid #ccc;
padding: 20px;
border-radius: 8px;
max-width: 400px;
margin: 20px auto;
box-shadow: 0 2px 4px rgba(0,0,0,0.1);
}
.calculator-inputs .form-group {
margin-bottom: 15px;
}
.calculator-inputs label {
display: block;
margin-bottom: 5px;
font-weight: bold;
}
.calculator-inputs input[type="number"] {
width: calc(100% – 12px);
padding: 8px;
border: 1px solid #ccc;
border-radius: 4px;
}
.calculator-inputs button {
background-color: #007bff;
color: white;
padding: 10px 15px;
border: none;
border-radius: 4px;
cursor: pointer;
font-size: 16px;
transition: background-color 0.3s ease;
}
.calculator-inputs button:hover {
background-color: #0056b3;
}
.calculator-result {
margin-top: 20px;
padding: 15px;
background-color: #e9ecef;
border-radius: 4px;
text-align: center;
font-size: 1.1em;
min-height: 50px;
display: flex;
align-items: center;
justify-content: center;
}
function calculateTargetHeartRate() {
var age = parseFloat(document.getElementById("age").value);
var restingHeartRate = parseFloat(document.getElementById("restingHeartRate").value);
var maxHeartRatePercentage = parseFloat(document.getElementById("maxHeartRatePercentage").value);
var resultDiv = document.getElementById("result");
resultDiv.innerHTML = "";
if (isNaN(age) || isNaN(restingHeartRate) || isNaN(maxHeartRatePercentage) || age <= 0 || restingHeartRate <= 0 || maxHeartRatePercentage 100) {
resultDiv.innerHTML = "Please enter valid positive numbers for all fields. Percentage should be between 1 and 100.";
return;
}
// 1. Calculate Estimated Maximum Heart Rate (MHR)
// Using the standard formula: 220 – age
var estimatedMaxHeartRate = 220 – age;
// 2. Calculate Heart Rate Reserve (HRR)
var heartRateReserve = estimatedMaxHeartRate – restingHeartRate;
// 3. Calculate Target Heart Rate (THR) using Karvonen formula
// THR = (HRR * % intensity) + Resting Heart Rate
var targetHeartRate = (heartRateReserve * (maxHeartRatePercentage / 100)) + restingHeartRate;
// Ensure target heart rate doesn't exceed estimated max heart rate
if (targetHeartRate > estimatedMaxHeartRate) {
targetHeartRate = estimatedMaxHeartRate;
}
// Ensure target heart rate is not less than resting heart rate
if (targetHeartRate < restingHeartRate) {
targetHeartRate = restingHeartRate;
}
resultDiv.innerHTML = "Your target heart rate is approximately:
" + targetHeartRate.toFixed(0) + " bpm";
}
Understanding Cardio Workout Heart Rate Zones
Your heart rate is a vital indicator of your cardiovascular health and the intensity of your workouts. During cardio exercise, your heart rate increases to pump oxygenated blood to your muscles. Monitoring your heart rate allows you to train effectively and safely, ensuring you're working within optimal zones for your fitness goals.
Why Monitor Your Heart Rate?
- Effective Fat Burning: Lower to moderate intensity zones are often most effective for fat metabolism.
- Improved Cardiovascular Fitness: Higher intensity zones push your cardiovascular system, leading to greater endurance and a stronger heart.
- Preventing Overtraining: Staying within appropriate zones helps avoid overexertion, which can lead to injury and burnout.
- Tracking Progress: As your fitness improves, your resting heart rate may decrease, and your working heart rate at a given intensity might also change, providing a way to measure your gains.
How is Target Heart Rate Calculated?
The calculator uses a common method that incorporates your age, resting heart rate, and a desired percentage of your maximum heart rate.
1. Estimated Maximum Heart Rate (MHR):
A common, though simplified, formula is:
MHR = 220 – Age
This gives you an approximation of the highest number of times your heart can beat per minute during strenuous exercise.
2. Heart Rate Reserve (HRR):
This is the difference between your estimated maximum heart rate and your resting heart rate. It represents the range of heartbeats available for exercise.
HRR = Estimated MHR – Resting Heart Rate
3. Target Heart Rate (THR):
The Karvonen formula is a popular method that uses your HRR to calculate your target heart rate at a specific intensity level.
THR = (HRR * % Intensity) + Resting Heart Rate
The "% Intensity" is the percentage of your maximum capacity you aim to work at during your cardio session.
Common Target Heart Rate Zones:
- Light Intensity (50-60% of MHR): Good for warm-ups, cool-downs, and recovery.
- Moderate Intensity (60-70% of MHR): Effective for building endurance and burning fat. This is often recommended for general fitness.
- Vigorous Intensity (70-85% of MHR): Improves cardiovascular fitness and aerobic capacity.
- Maximum Intensity (85%+ of MHR): Typically for advanced athletes and short, high-intensity bursts.
Example Calculation:
Let's say you are
40 years old, have a
resting heart rate of 65 bpm, and want to train at
75% of your max heart rate.
- Estimated Maximum Heart Rate: 220 – 40 = 180 bpm
- Heart Rate Reserve: 180 bpm – 65 bpm = 115 bpm
- Target Heart Rate: (115 bpm * 0.75) + 65 bpm = 86.25 + 65 = 151.25 bpm
So, your target heart rate for this workout would be approximately
151 bpm.
Remember, these are guidelines. It's always recommended to consult with a healthcare professional or certified fitness trainer before starting any new exercise program.