Heart Rate Calculator Tap

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Understanding Heart Rate and Aerobic Exercise

Your heart rate is a vital sign that reflects the intensity of your physical activity. During exercise, your heart beats faster to deliver more oxygenated blood to your muscles. Monitoring your heart rate can help you ensure you're exercising at an appropriate intensity for your fitness goals, whether it's to improve cardiovascular health, build endurance, or burn calories.

Target Heart Rate Zones

The American Heart Association (AHA) and other health organizations recommend exercising within specific target heart rate zones. These zones are typically based on a percentage of your maximum heart rate (MHR).

  • Maximum Heart Rate (MHR): A common estimation for MHR is 220 minus your age.
  • Moderate-Intensity Zone: Generally 50% to 70% of your MHR. This is where you'll see improvements in your aerobic fitness and endurance. You should be able to talk but not sing during this level of activity.
  • Vigorous-Intensity Zone: Generally 70% to 85% of your MHR. This zone is excellent for improving cardiovascular health and athletic performance. You'll only be able to speak a few words at a time during this intensity.

Using a heart rate calculator can help you quickly determine your target zones for effective and safe workouts.

Heart Rate Target Zone Calculator

Moderate (50-70% MHR) Vigorous (70-85% MHR)
.calculator-container { font-family: sans-serif; display: flex; flex-wrap: wrap; gap: 20px; margin-bottom: 30px; } .article-content { flex: 1; min-width: 300px; } .calculator-form { flex: 1; min-width: 300px; border: 1px solid #ccc; padding: 20px; border-radius: 8px; background-color: #f9f9f9; } .form-group { margin-bottom: 15px; } .form-group label { display: block; margin-bottom: 5px; font-weight: bold; } .form-group input[type="number"], .form-group select { width: 100%; padding: 8px; border: 1px solid #ccc; border-radius: 4px; box-sizing: border-box; /* Include padding and border in the element's total width and height */ } button { background-color: #4CAF50; color: white; padding: 10px 15px; border: none; border-radius: 4px; cursor: pointer; font-size: 16px; margin-top: 10px; } button:hover { background-color: #45a049; } #result { margin-top: 20px; font-weight: bold; color: #333; } function calculateHeartRateZones() { 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 zoneDescription = ""; if (intensity === "moderate") { lowerBound = maxHeartRate * 0.50; upperBound = maxHeartRate * 0.70; zoneDescription = "Moderate Intensity Zone (50-70% of MHR)"; } else if (intensity === "vigorous") { lowerBound = maxHeartRate * 0.70; upperBound = maxHeartRate * 0.85; zoneDescription = "Vigorous Intensity Zone (70-85% of MHR)"; } resultDiv.innerHTML = "Your " + zoneDescription + " is between " + Math.round(lowerBound) + " and " + Math.round(upperBound) + " beats per minute (bpm)."; }

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