Calculator/Health Calculators/ Heart Rate Zones Calculator

Heart rate zones help regulate exercise intensity and achieve specific fitness goals. This calculator uses your age and resting heart rate to determine your target heart rate for different intensity levels. Use it to maximize workout benefits and avoid overtraining.

Calculate Heart Rate Zones

Basic Information
Enter your age
Enter resting heart rate measured in the morning after waking up
Advanced Settings
Results may vary depending on calculation method

Heart Rate Exercise Guide

Heart rate zones are heart rate ranges used to measure and regulate exercise intensity. Each zone utilizes different exercise effects and energy systems.

  • Zones 1-2: Primarily use fat as an energy source and are effective for improving endurance
  • Zone 3: Most effective for improving aerobic capacity and cardiovascular function
  • Zones 4-5: Help improve anaerobic exercise capacity and speed

There are several formulas for calculating maximum heart rate, each with its advantages and disadvantages:

  • Karvonen Method: Traditional method of subtracting age from 220. Simple but doesnt account for individual differences
  • Tanaka Method: 208 - (0.7 × age). More accurate formula developed through large-scale studies
  • Gulati Method: 206 - (0.88 × age). Women-specific formula that reflects gender differences
  • NES Method: 211 - (0.64 × age). Latest formula developed by Norwegian researchers

Its important to exercise in the appropriate heart rate zone according to your goals. Most health improvement benefits can be obtained at moderate intensity (zones 2-3).

Exercise Precautions
  • Gradually increase heart rate to target after sufficient warm-up
  • Immediately reduce exercise intensity if you feel shortness of breath or dizziness
  • Using a heart rate monitor enables more precise exercise intensity control
  • Adjust exercise intensity according to your personal fitness level and health condition

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