• Target heart rate
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Target heart rate : The target heart rate (THR) or Training heart rate is a desired range of heart rate during aerobic exercise which enables one’s heart and lungs to receive the most benefit from a workout.

The theoretical range varies based on one’s physical condition, gender and previous training using two different intensity level of 50% and 80%.The range is referred to as target heart rate zone or training heart rate zone in which maximum health and fat burning benefits are derived from your exercise routines or cardiovascular activities if you are within range of 50% and 80% of maximum heart rate.

Heart rate reserve : The heart rate reserve(HRR) is a term used to describe the difference between a person’s measured or predicted maximum heart rate and resting heart rate. Based on the fact that if a person increases their cardiovascular fitness, their heart rate at rest (HRrest) will drop and this heart rate reserve will increase. Percentage of HRR is equivalent to percentage of VO2 reserve.

Maximum heart rate: The maximum heart rate, HRmax is the highest number of times your heart can contract in one minute.
The resting heart rate usually increases with age and is lower in physically fit people. The heart rate adopts to changes in body’s need for oxygen such as exercise or sleep

Calculating the heart rate at rest(HRrest) or minimum heart rate:
-count your pulse rate for 10 seconds most preferably first thing in the morning and multiply it by 6 to get your HRrest or minimum heart rate per minute

Locating your Pulse
There are two major locations to read your pulse which are neck region(carotid artery) and wrist(radial artery)
- Neck region: locate your carotid artery which is directly below your jaw; which lies between your throat and the side of your neck with your middle and index finger
- Wrist: locate your radial artery just above your hand In your wrist area in between the forearm and the large middle tendon with your index and middle fingers