Understanding Target Heart Rate
Your target heart rate zone is a range of heartbeats per minute that represents the optimal intensity for cardiovascular exercise. Training within this zone helps you achieve specific fitness goals, whether it's improving endurance, burning fat, or increasing aerobic capacity.
How it Works:
- Maximum Heart Rate (MHR): A common estimate for your MHR is 220 minus your age. This is the highest number of times your heart should beat per minute during strenuous activity.
- Intensity Levels:
- Moderate Intensity (50%-70% of MHR): Ideal for general fitness, warm-ups, cool-downs, and for individuals new to exercise or recovering from illness. You should be able to talk but not sing during moderate-intensity exercise.
- Vigorous Intensity (70%-85% of MHR): This zone is for improving cardiovascular fitness, increasing stamina, and burning more calories. You will only be able to speak a few words at a time during vigorous-intensity exercise.
- Target Heart Rate Zone: Your target zone is calculated by applying the percentage range of your MHR based on your chosen intensity level.
For example, a 40-year-old aiming for moderate intensity exercise would have a target heart rate range of approximately 90 to 126 beats per minute (bpm).
Important Considerations:
- The "220 – age" formula is an estimation. Your actual MHR may vary.
- Listen to your body. If you experience dizziness, chest pain, or shortness of breath, stop exercising immediately and consult a healthcare professional.
- Factors like medication, stress, and environmental conditions can affect your heart rate.
- For a more precise assessment, consider a stress test conducted by a medical professional.
function calculateTargetHeartRate() {
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 <= 0) {
resultDiv.innerHTML = "Please enter a valid age.";
return;
}
var maxHeartRate = 220 – age;
var lowerBound = 0;
var upperBound = 0;
var intensityDescription = "";
if (intensity === "moderate") {
lowerBound = maxHeartRate * 0.50;
upperBound = maxHeartRate * 0.70;
intensityDescription = "Moderate Intensity (50%-70% of Max HR)";
} else if (intensity === "vigorous") {
lowerBound = maxHeartRate * 0.70;
upperBound = maxHeartRate * 0.85;
intensityDescription = "Vigorous Intensity (70%-85% of Max HR)";
}
resultDiv.innerHTML =
"
Your Target Heart Rate Range:
" +
"
Maximum Heart Rate (Estimated): " + maxHeartRate.toFixed(0) + " bpm" +
"
Intensity Level: " + intensityDescription + "" +
"
Target Heart Rate Zone: " + lowerBound.toFixed(0) + " – " + upperBound.toFixed(0) + " bpm";
}
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