1. What is Target Heart Rate?

The target heart rate is the desired range of heart rate that is achieved during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout. This range depends on your age and the intensity of your exercise.

2. How Does the Calculator Work?

The calculator uses the standard target heart rate formula:

Where:

• \( Age \) — Age in years (18+)
• \( Intensity\ Percentage \) — Exercise intensity as decimal (0.5 to 0.85)

Explanation: The formula estimates maximum heart rate (220 - age) and then applies the desired intensity percentage to find the target range.

3. Importance of Target Heart Rate

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

4. Using the Calculator

Tips: Enter your age (must be 18 or older) and select an intensity percentage between 0.5 (50%) for moderate exercise and 0.85 (85%) for vigorous exercise.

5. Frequently Asked Questions (FAQ)

Q1: Why is 220 used in the formula?
A: 220 is the estimated maximum heart rate for a newborn, which declines by about 1 beat per minute per year of age.

Q2: What intensity percentage should I use?
A: Beginners should aim for 50-70% (0.5-0.7), while more fit individuals can use 70-85% (0.7-0.85).

Q3: Are there limitations to this formula?
A: This is an estimate. Actual maximum heart rate can vary by ±10-20 beats per minute due to individual differences.

Q4: How can I measure my heart rate during exercise?
A: Use a heart rate monitor or manually check your pulse for 15 seconds and multiply by 4.

Q5: Should everyone use the same target heart rate?
A: People with certain medical conditions or on specific medications should consult a doctor before using target heart rate zones.