1. What is Target Heart Rate?

The Target Heart Rate (THR) is the desired heart rate range you aim to achieve during exercise to get cardiovascular benefits. It's calculated based on your Maximum Heart Rate (MHR) and Resting Heart Rate (RHR) at a specific exercise intensity.

2. How Does the Calculator Work?

The calculator uses the Karvonen formula:

Where:

• \( MHR \) — Maximum Heart Rate (beats per minute)
• \( RHR \) — Resting Heart Rate (beats per minute)
• \( Intensity \) — Exercise intensity as percentage (typically 50-85%)

Explanation: The formula accounts for your personal heart rate reserve (MHR - RHR) to determine the appropriate target zone for your fitness level.

3. Importance of Target Heart Rate

Details: Training in your target heart rate zone ensures you're exercising at the right intensity to improve cardiovascular fitness without overexertion.

4. Using the Calculator

Tips: Enter your MHR (often estimated as 220 - age), your measured RHR (taken in the morning before getting out of bed), and your desired exercise intensity (typically 50-70% for moderate exercise, 70-85% for vigorous).

5. Frequently Asked Questions (FAQ)

Q1: How do I measure my resting heart rate?
A: Measure your pulse for 60 seconds first thing in the morning before getting out of bed. Average over several days for most accurate RHR.

Q2: What's the simple way to estimate maximum heart rate?
A: The common estimation is 220 minus your age, though individual variations exist.

Q3: What intensity should I choose for exercise?
A: Beginners should start at 50-60% intensity, while conditioned athletes can train at 70-85% intensity.

Q4: Are there limitations to this formula?
A: The formula doesn't account for medications that affect heart rate or individual fitness variations.

Q5: How often should I check my target heart rate?
A: Recalculate whenever your RHR changes significantly or your fitness level improves.