Target Heart Rate Calculator
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Target Heart Rate Calculator
Understanding Target Heart Rate
Your target heart rate is a range of your maximum heart rate that you should aim for during aerobic exercise. It's crucial for ensuring your workout is effective and safe. Exercising within your target heart rate zone helps improve your cardiovascular fitness, burn calories efficiently, and reduce the risk of overexertion or injury.
The American Heart Association (AHA) recommends exercising within 50% to 85% of your maximum heart rate. The specific intensity level you choose depends on your fitness goals and current fitness level.
How Target Heart Rate is Calculated
There are a few common methods to estimate your target heart rate. The most widely used method is based on your maximum heart rate.
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Maximum Heart Rate (MHR) Estimation: The simplest and most common formula to estimate your MHR is:
MHR = 220 – Age
For example, for a 30-year-old, the estimated MHR is 220 – 30 = 190 beats per minute (BPM).
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Target Heart Rate Zones: Once you have your estimated MHR, you can calculate your target heart rate zone.
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Lower Intensity (50% of MHR): MHR * 0.50
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Higher Intensity (85% of MHR): MHR * 0.85
For our 30-year-old example with an MHR of 190 BPM:
- Lower end: 190 * 0.50 = 95 BPM
- Higher end: 190 * 0.85 = 161.5 BPM
So, their target heart rate zone for moderate to vigorous exercise would be approximately 95-162 BPM.
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Calculating a Specific Intensity: If you know your Maximum Heart Rate (either estimated or measured) and have a specific intensity level in mind (e.g., 70% for a moderate workout), you can calculate a specific target pulse rate:
Target Heart Rate = MHR * (Intensity Percentage / 100)
For a 30-year-old (MHR 190 BPM) aiming for 70% intensity:
190 * (70 / 100) = 190 * 0.70 = 133 BPM.
If you happen to know your actual maximum heart rate from a stress test or a previous fitness assessment, you can input that directly for a more accurate calculation.
Why is Target Heart Rate Important?
Monitoring your heart rate during exercise helps you stay in the optimal zone for your fitness goals.
- Weight Loss: Typically achieved in the moderate intensity zone (64%-76% of MHR).
- Aerobic Fitness Improvement: Best developed in the higher intensity zone (77%-93% of MHR).
- Beginner or Recovery Workouts: Usually performed in the lower intensity zone (50%-63% of MHR).
Always consult with a healthcare professional before beginning any new exercise program, especially if you have pre-existing health conditions.
function calculateTargetHeartRate() {
var age = document.getElementById("age").value;
var maxHeartRateInput = document.getElementById("maxHeartRate").value;
var intensityLevel = document.getElementById("intensityLevel").value;
var resultDiv = document.getElementById("result");
var resultDetailsDiv = document.getElementById("result-details");
resultDiv.innerHTML = ""; // Clear previous results
resultDetailsDiv.innerHTML = "";
var maxHeartRate;
var targetHeartRate;
if (isNaN(age) || age === "" || age 0) {
maxHeartRate = parseFloat(maxHeartRateInput);
} else {
// Estimate Maximum Heart Rate using the standard formula: 220 – age
maxHeartRate = 220 – parseInt(age);
if (maxHeartRate <= 0) {
resultDiv.innerHTML = "Age is too high to estimate heart rate.";
return;
}
resultDetailsDiv.innerHTML += "Estimated Maximum Heart Rate (MHR): 220 – " + age + " = " + maxHeartRate + " BPM";
}
if (isNaN(intensityLevel) || intensityLevel === "" || intensityLevel 100) {
resultDiv.innerHTML = "Please enter a valid intensity level between 0 and 100%.";
return;
}
targetHeartRate = maxHeartRate * (parseFloat(intensityLevel) / 100);
if (isNaN(targetHeartRate)) {
resultDiv.innerHTML = "Could not calculate. Please check inputs.";
} else {
resultDiv.innerHTML = "Target Heart Rate: " + targetHeartRate.toFixed(1) + " BPM";
resultDetailsDiv.innerHTML += "For an age of " + age + " and an intensity of " + intensityLevel + "%.";
if (maxHeartRateInput === "" || maxHeartRateInput <= 0) {
resultDetailsDiv.innerHTML += "This calculation is based on an estimated Maximum Heart Rate of " + maxHeartRate + " BPM.";
} else {
resultDetailsDiv.innerHTML += "This calculation is based on a provided Maximum Heart Rate of " + maxHeartRate + " BPM.";
}
}
}