Understanding and Calculating Your Target Heart Rate
Your heart rate is a vital sign that reflects how hard your body is working. During exercise, it's important to work within specific heart rate zones to maximize benefits and minimize risks. These zones are typically based on a percentage of your maximum heart rate. Calculating your target heart rate allows you to monitor your exercise intensity and ensure you're achieving your fitness goals, whether they are improving cardiovascular health, increasing endurance, or burning fat.
The most common method for estimating your maximum heart rate is the "220 minus your age" formula. While this is a simple estimate, it's important to remember that individual maximum heart rates can vary. For a more precise measure, a graded exercise stress test performed by a medical professional is recommended.
Once you have your estimated maximum heart rate, you can calculate your target heart rate zones. The two most common zones are:
Moderate-intensity aerobic activity: Aim for 50% to 70% of your maximum heart rate.
Vigorous-intensity aerobic activity: Aim for 70% to 85% of your maximum heart rate.
By understanding and utilizing your target heart rate, you can exercise more effectively and safely.
Calculate Your Target Heart Rate Zones
function calculateTargetHeartRate() {
var ageInput = document.getElementById("age");
var resultDiv = document.getElementById("result");
// Clear previous results
resultDiv.innerHTML = "";
var age = parseFloat(ageInput.value);
if (isNaN(age) || age 120) {
resultDiv.innerHTML = "Please enter a valid age.";
return;
}
// Estimate maximum heart rate (MHR)
var maxHeartRate = 220 – age;
// Calculate target heart rate zones
var moderateMin = Math.round(maxHeartRate * 0.50);
var moderateMax = Math.round(maxHeartRate * 0.70);
var vigorousMin = Math.round(maxHeartRate * 0.70);
var vigorousMax = Math.round(maxHeartRate * 0.85);
// Display the results
var outputHTML = "