1. What is Target Heart Rate?

The target heart rate (THR) is the desired heart rate range during aerobic exercise that enables optimal cardiovascular benefits. It's typically calculated as a percentage of your maximum heart rate.

2. How Does the Calculator Work?

The calculator uses the aerobic heart rate formula:

Where:

• \( MHR \) — Maximum heart rate (beats per minute)
• \( Intensity \) — Exercise intensity percentage (0.6-0.7 for aerobic training)

Explanation: The formula calculates the ideal heart rate range for aerobic exercise based on your maximum heart rate and desired intensity level.

3. Importance of Aerobic Heart Rate

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

4. Using the Calculator

Tips: Enter your maximum heart rate (or estimated as 220 minus your age) and select an intensity between 0.6 and 0.7 for aerobic training.

5. Frequently Asked Questions (FAQ)

Q1: How do I find my maximum heart rate?
A: The simplest estimate is 220 minus your age, though individual variations exist. For greater accuracy, consider a stress test.

Q2: What intensity should I use?
A: For aerobic exercise, 60-70% of MHR is recommended. Beginners should start at the lower end.

Q3: How long should I maintain my target heart rate?
A: Aim for 20-60 minutes per session, depending on your fitness level and goals.

Q4: Are there limitations to this calculation?
A: This is a general guideline. Medications, fitness level, and health conditions can affect your ideal heart rate.

Q5: Should I use a heart rate monitor?
A: A monitor provides the most accurate measurement during exercise compared to manual pulse checks.