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Target Heart Rate Formula:
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The Target Heart Rate (THR) formula calculates the ideal heart rate range for effective cardiovascular exercise. It helps individuals optimize their workout intensity for maximum benefit.
The calculator uses the Target Heart Rate formula:
Where:
Explanation: The formula calculates your target heart rate zone by factoring in your maximum heart rate, desired exercise intensity, and resting heart rate.
Details: Calculating your target heart rate helps ensure you're exercising at the right intensity to achieve your fitness goals, whether it's fat burning, cardiovascular improvement, or endurance training.
Tips: Enter your maximum heart rate in bpm, select your desired exercise intensity (between 0.5 and 0.85), and input your resting heart rate in bpm. All values must be valid numbers within the specified ranges.
Q1: How do I determine my maximum heart rate?
A: The most common method is to subtract your age from 220. For a more accurate measurement, consider a stress test under medical supervision.
Q2: What intensity level should I choose?
A: Beginners should start at 50-60% intensity, while experienced exercisers can work at 70-85% intensity depending on their fitness goals.
Q3: When should I measure my resting heart rate?
A: Measure your RHR first thing in the morning before getting out of bed, after a good night's sleep.
Q4: Are there limitations to this formula?
A: This formula provides a general guideline. Individual variations in fitness level, medications, and health conditions can affect actual target heart rates.
Q5: Should I consult a doctor before starting an exercise program?
A: Yes, especially if you have any pre-existing health conditions, are over 40, or have been sedentary for an extended period.