Goal Heart Rate Calculator

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Goal Heart Rate Calculator

Understanding Your Goal Heart Rate Zones

Your goal heart rate, also known as your target heart rate, is a range of beats per minute (bpm) that your heart should reach during aerobic exercise to achieve the greatest cardiovascular benefit. Exercising within your goal heart rate zone helps to improve your heart health, endurance, and overall fitness.

How to Calculate Your Goal Heart Rate

The most common method for calculating your target heart rate zone involves these steps:

  1. Estimate Your Maximum Heart Rate (MHR): This is the highest number of times your heart can beat per minute during maximal exertion. A widely used, though somewhat simplified, formula to estimate MHR is:
    MHR = 220 – Age
    For example, if you are 40 years old, your estimated MHR would be 220 – 40 = 180 bpm.
  2. Determine Your Target Heart Rate Zone: Your target heart rate zone is typically 50% to 85% of your MHR. This range is further divided into different intensity levels:
    • Moderate Intensity: 50% to 70% of MHR
    • Vigorous Intensity: 70% to 85% of MHR
  3. Calculate Specific Intensity: This calculator allows you to input a specific intensity percentage (e.g., 50% for moderate, 75% for vigorous) to find a precise target heart rate for that level. The formula is:
    Target Heart Rate = MHR * (Intensity Level / 100)

Interpreting Your Results

The calculator will provide your estimated maximum heart rate and then your target heart rate for the specified intensity level. It's important to listen to your body and adjust your exercise intensity as needed. If you're unsure about your exercise intensity or have any health concerns, consult with a healthcare professional.

Example Calculation

Let's say you are 30 years old and want to exercise at a moderate intensity, specifically targeting 60% effort:

  • Estimated Maximum Heart Rate = 220 – 30 = 190 bpm
  • Target Heart Rate (60% intensity) = 190 bpm * (60 / 100) = 190 * 0.60 = 114 bpm

Therefore, for a 30-year-old exercising at 60% intensity, the goal heart rate is approximately 114 beats per minute.

function calculateGoalHeartRate() { var age = document.getElementById("age").value; var intensity = document.getElementById("intensity").value; var resultDiv = document.getElementById("result"); if (age === "" || intensity === "") { resultDiv.innerHTML = "Please enter both your age and desired intensity level."; return; } var ageNum = parseFloat(age); var intensityNum = parseFloat(intensity); if (isNaN(ageNum) || isNaN(intensityNum) || ageNum < 0 || intensityNum 100) { resultDiv.innerHTML = "Please enter valid numbers for age (0 or greater) and intensity (0-100%)."; return; } var maxHeartRate = 220 – ageNum; var goalHeartRate = maxHeartRate * (intensityNum / 100); resultDiv.innerHTML = "Estimated Maximum Heart Rate: " + maxHeartRate.toFixed(0) + " bpm" + "Goal Heart Rate at " + intensityNum + "% intensity: " + goalHeartRate.toFixed(0) + " bpm"; }

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