1. What is Target Aerobic Heart Rate?

Target Aerobic Heart Rate (THR) is the ideal heart rate range to aim for during aerobic exercise to maximize cardiovascular benefits. It represents 60% of your heart rate reserve added to your resting heart rate.

2. How Does the Calculator Work?

The calculator uses the Karvonen formula:

Where:

• \( MHR \) — Maximum Heart Rate (bpm)
• \( RHR \) — Resting Heart Rate (bpm)
• \( 0.6 \) — 60% intensity factor for aerobic training

Explanation: This formula accounts for individual differences in resting heart rate, providing a more personalized target than simple percentage-based calculations.

3. Importance of Target Heart Rate

Details: Training within your target heart rate zone ensures you're working at the right intensity to improve cardiovascular fitness, burn fat efficiently, and avoid overtraining.

4. Using the Calculator

Tips: Measure your resting heart rate in the morning before getting out of bed. For maximum heart rate, use the formula 220 - age or consider a graded exercise test for more accuracy.

5. Frequently Asked Questions (FAQ)

Q1: Why use 60% intensity?
A: 60% of heart rate reserve is typically the lower end of the moderate-intensity zone, ideal for building aerobic base and fat burning.

Q2: How often should I measure my resting heart rate?
A: For accuracy, measure your RHR several mornings in a row and take the average. The best time is immediately upon waking.

Q3: Can I use different intensity percentages?
A: Yes, the formula can be adjusted by changing the intensity factor (0.6) to match different training goals (0.5 for light, 0.7 for vigorous).

Q4: Is this formula suitable for everyone?
A: While generally safe, those with heart conditions or on certain medications should consult a doctor before beginning an exercise program.

Q5: How accurate is the 220-age formula for MHR?
A: It's a rough estimate with ±10-12 bpm variation. For greater accuracy, consider a supervised exercise test.