1. What is Target Heart Rate?

The target heart rate is the ideal heart rate range you should aim for during exercise to get cardiovascular benefits. It's typically expressed as a percentage (usually 50-90%) of your maximum heart rate.

2. How Does the Calculator Work?

The calculator uses the standard target heart rate formula:

Where:

• \( 220 - \text{Age} \) — Estimated maximum heart rate
• \( \text{Intensity Percentage} \) — Desired exercise intensity (0.5-0.9)

Explanation: The formula estimates your maximum heart rate based on age, then calculates your target zone based on your desired exercise intensity.

3. Importance of Target Heart Rate

Details: Exercising 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 age in years and select an intensity percentage between 0.5 (50%) for moderate exercise and 0.9 (90%) for vigorous training.

5. Frequently Asked Questions (FAQ)

Q1: Is the 220-age formula accurate for everyone?
A: It's a general estimate. Individual maximum heart rates can vary by ±10-20 beats per minute.

Q2: What intensity percentage should I use?
A: Beginners should start at 50-60%, moderate exercisers at 60-70%, and advanced at 70-90% of max HR.

Q3: How does this relate to per mile exercise?
A: Your heart rate per mile helps gauge effort level during running or walking, adjusting for fitness improvements.

Q4: Should I use this for interval training?
A: Interval training alternates between higher (80-90%) and lower (50-60%) intensity periods.

Q5: Are there better methods for serious athletes?
A: Professional athletes may benefit from laboratory testing to determine exact maximum heart rate and lactate thresholds.