Your maximum heart rate is estimated based on your age.
To calculate your estimated maximum heart rate (MHR), subtract your age from 220.
Formula: 220 - Age = Estimated Maximum Heart Rate (BPM)
For example, if you are 30 years old:
220 - 30 = 190 beats per minute (BPM)
Therefore, your estimated maximum heart rate would be 190 BPM.
Important Considerations:
- This is just an estimate. Actual maximum heart rate can vary based on individual factors such as genetics, fitness level, and health conditions.
- Consult a healthcare professional. For a more accurate assessment, especially if you have any underlying health concerns, consult with a doctor or certified exercise physiologist. They can perform tests to determine your actual maximum heart rate and provide personalized recommendations.
- Listen to your body. While exercising, pay attention to how you feel. Don't push yourself beyond your comfort level, especially if you experience any chest pain, dizziness, or shortness of breath.
- Maximum heart rate decreases with age. As you get older, your maximum heart rate will naturally decline.
Target Heart Rate Zones:
Once you have an estimate of your maximum heart rate, you can use it to determine your target heart rate zones for different levels of exercise intensity. Common heart rate zones include:
- Moderate Intensity: 50-70% of your maximum heart rate.
- Vigorous Intensity: 70-85% of your maximum heart rate.
