Exercise Target Heart Rate Range Calculator | Singapore Heart Foundation

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id='mega-menu-item-5372'><a class="mega-menu-link" href="https://www.myheart.org.sg/course/basic-cardiac-life-support-bcls-aed-certification-course/">Basic Cardiac Life Support (BCLS) + AED Certification Course (Blended Learning)</a></li> </ul> </li><li class='mega-label mega-menu-item mega-menu-item-type-custom mega-menu-item-object-custom mega-menu-item-has-children mega-menu-item-9457 label' id='mega-menu-item-9457'><a class="mega-menu-link" href="#" aria-expanded="false">For Instructors<span class="mega-indicator"></span></a> <ul class="mega-sub-menu"> <li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-course mega-menu-item-5371' id='mega-menu-item-5371'><a class="mega-menu-link" href="https://www.myheart.org.sg/course/basic-cardiac-life-support-bcls-aed-instructor-course/">Basic Cardiac Life Support (BCLS) + AED Instructor Course</a></li><li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-course mega-menu-item-5370' id='mega-menu-item-5370'><a class="mega-menu-link" href="https://www.myheart.org.sg/course/cpr-aed-instructor-course/">CPR+AED Instructor Course</a></li> </ul> </li> </ul> </li> </ul> </li><li class='mega-menu-column mega-menu-columns-4-of-12' id='mega-menu-16168-0-2'> <ul class="mega-sub-menu"> <li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-page mega-menu-item-1532' id='mega-menu-item-1532'><a class="mega-menu-link" href="https://www.myheart.org.sg/register-aed/buy-aed/">Buy an AED</a></li><li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-page mega-menu-item-1559' id='mega-menu-item-1559'><a class="mega-menu-link" href="https://www.myheart.org.sg/register-aed/">Register an AED</a></li><li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-page mega-menu-item-1523' id='mega-menu-item-1523'><a class="mega-menu-link" href="https://www.myheart.org.sg/myresponder-app/">myResponder App</a></li><li 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href="/healthy-living/get-active/#block1">Cardiac Rehab Resources</a></li><li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-page mega-menu-item-1504' id='mega-menu-item-1504'><a class="mega-menu-link" href="https://www.myheart.org.sg/healthy-heart-support-group/">Healthy Heart Support Group</a></li><li class='mega-menu-item mega-menu-item-type-custom mega-menu-item-object-custom mega-menu-item-9527' id='mega-menu-item-9527'><a class="mega-menu-link" href="https://www.myheart.org.sg/events-programmes-category/health-talks/">Health Talks</a></li> </ul> </li> </ul> </li><li class='mega-menu-column mega-menu-columns-4-of-12' id='mega-menu-228-0-2'> <ul class="mega-sub-menu"> <li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-page mega-menu-item-1474' id='mega-menu-item-1474'><a class="mega-menu-link" href="https://www.myheart.org.sg/heart-support-fund/">Heart Support Fund</a></li> </ul> </li> </ul> </li></ul> </li><li 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href="https://www.myheart.org.sg/research/research-grant/">Research Grant</a></li><li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-page mega-menu-item-22399' id='mega-menu-item-22399'><a class="mega-menu-link" href="https://www.myheart.org.sg/research/">Research</a></li> </ul> </li><li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-page mega-menu-item-1044' id='mega-menu-item-1044'><a class="mega-menu-link" href="https://www.myheart.org.sg/heart-resources/heart-index-a-z/">Heart Index A-Z</a></li> </ul> </li> </ul> </li></ul> </li><li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-page mega-menu-item-has-children mega-menu-megamenu mega-align-bottom-left mega-menu-grid mega-menu-item-16168' id='mega-menu-item-16168'><a class="mega-menu-link" href="https://www.myheart.org.sg/techniques/take-a-course/" aria-expanded="false" tabindex="0">CPR+AED<span class="mega-indicator"></span></a> <ul 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href="https://www.myheart.org.sg/request-cpr-self-learning-kiosk/">Request A CPR Self-Learning Kiosk</a></li> </ul> </li> </ul> </li></ul> </li><li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-page mega-menu-item-has-children mega-menu-megamenu mega-align-bottom-left mega-menu-grid mega-menu-item-228' id='mega-menu-item-228'><a class="mega-menu-link" href="https://www.myheart.org.sg/cardiac-rehab/" aria-expanded="false" tabindex="0">Cardiac Rehab<span class="mega-indicator"></span></a> <ul class="mega-sub-menu"> <li class='mega-menu-row' id='mega-menu-228-0'> <ul class="mega-sub-menu"> <li class='mega-menu-column mega-menu-columns-4-of-12' id='mega-menu-228-0-0'> <ul class="mega-sub-menu"> <li class='mega-menu-item mega-menu-item-type-post_type mega-menu-item-object-page mega-menu-item-1475' id='mega-menu-item-1475'><a class="mega-menu-link" href="https://www.myheart.org.sg/what-is-cardiac-rehab/">What is Cardiac Rehabilitation</a></li> </ul> </li><li 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content="https://www.myheart.org.sg/tools-resources/exercise-target-heart-rate-range-calculator/"><meta property="position" content="3"></span></div> </div> </div> <div id="container" class="detailpage"> <div class="contentwrapper"> <div class="contentcontainer "> <div class="maincontentcontainer"> <div class="titlebox"><h1 class="pagetitle">Exercise Target Heart Rate Range Calculator</h1></div> <div class="maincontent"> <div class="pagecontent"> <div class="postdetailbox"> <div class="postdetailcontent nopadding"></div> <div class="designblock exercise_heart_rate_calculator "> <div class="item"> <div class="blockwrap "> <div class="blockcontent"> <div class="exercise_heart_rate_calculator_container"> <div class="bg"></div> <div class="exercise_heart_rate_calculator_box"> <div class="exercise_heart_rate_calculator_box_image"><img src="https://www.myheart.org.sg/wp-content/uploads/2021/12/ethrrc.png" alt="" /></div> <div class="exercise_heart_rate_calculator_box_fields"> <div class="box_fields"> <div class="box_field_wrap"> <div class="box_field_label">What is your age?</div> <div class="box_field"><input type="text" name="age" /></div> </div> <div class="box_field_wrap"> <div class="box_field_label">What is your resting heart rate?</div> <div class="box_field"><input type="text" name="resting_heart_rate" /></div> <div class="box_field_desc">(min 40, max 220)</div> </div> <div class="box_button btn"><a href="javascript:;">Calculate</a></div> </div> <div class="box_results"> <div class="box_results_title">Your Result</div> <div class="box_results_info_box infobox1"> <div class="box_results_info_box_title">Heart Rate Maximum (HRmax)<span>:</span></div> <div class="box_results_info_box_value"></div> <div class="clearer"></div> </div> <div class="border"></div> <div class="box_results_info_box infobox2"> <div class="box_results_info_box_title">Heart Rate Reserve (HRR)<span>:</span></div> <div class="box_results_info_box_value"></div> <div class="clearer"></div> </div> <div class="border"></div> <div class="box_results_info_box infobox3"> <div class="box_results_info_box_title">Target Heart Rate Range<span>:</span></div> <div class="box_results_info_box_value"></div> <div class="clearer"></div> </div> <div class="box_button btn resetbtn"><a href="javascript:;">Back To Calculator</a></div> <div class="clearer"></div> </div> <div class="clearer"></div> </div> <div class="clearer"></div> </div> <div class="clearer"></div> </div> <script type="text/javascript"> jQuery(document).ready(function(){ jQuery(".exercise_heart_rate_calculator_container .box_fields .btn a").click(function() { var error = 0; var errorString = ""; var result = ""; var age = jQuery(this).parent().parent().find('input[name="age"]').val(); age = parseInt(age); var resting_heart_rate = jQuery(this).parent().parent().find('input[name="resting_heart_rate"]').val(); resting_heart_rate = parseInt(resting_heart_rate); maximum_heart_rate = 220 - age; reserve_target_heart = maximum_heart_rate - resting_heart_rate; target_heart_range_from = ( reserve_target_heart*0.4 + resting_heart_rate); target_heart_range_to = ( reserve_target_heart*0.6 + resting_heart_rate); target_heart_range_from = Math.round(target_heart_range_from); target_heart_range_to = Math.round(target_heart_range_to); if(isNaN(age)){errorString+="Your age must be a number\n";error=1} if(age<0||age>130){errorString+="Your age seems way off.\n";error=1} if(error==1){ alert("Please fix your errors to continue. \n\n"+errorString) } else{ jQuery(this).parentsUntil('.exercise_heart_rate_calculator_container').find('.box_results_info_box.infobox1 .box_results_info_box_value').text(maximum_heart_rate+" beats per minute"); jQuery(this).parentsUntil('.exercise_heart_rate_calculator_container').find('.box_results_info_box.infobox2 .box_results_info_box_value').text(reserve_target_heart+" beats per minute"); jQuery(this).parentsUntil('.exercise_heart_rate_calculator_container').find('.box_results_info_box.infobox3 .box_results_info_box_value').text(target_heart_range_from+" to "+target_heart_range_to+" beats per minute"); jQuery('.box_fields').hide(); jQuery('.box_results').show(); } }); jQuery('.exercise_heart_rate_calculator_container .resetbtn a').click(function() { jQuery('input[name="age"]').val(''); jQuery('input[name="resting_heart_rate"]').val(''); jQuery('.box_fields').show(); jQuery('.box_results').hide(); }); }); </script> <div class="clearer"></div> </div> <div class="clearer"></div> </div> </div> <div class="clearer"></div> </div> <div class="designblock normal "> <div class="item"> <div class="blockwrap "> <div class="blockcontent"> <p>Disclaimer: For people with heart conditions, please consult your doctor or physiotherapist for the most appropriate exercise heart rate.</p> <p><img fetchpriority="high" decoding="async" class="alignnone wp-image-3964" src="https://www.myheart.org.sg/wp-content/uploads/2022/01/heart-rate-calculation-image.jpg" alt="" width="900" height="372" srcset="https://www.myheart.org.sg/wp-content/uploads/2022/01/heart-rate-calculation-image.jpg 750w, https://www.myheart.org.sg/wp-content/uploads/2022/01/heart-rate-calculation-image-300x124.jpg 300w" sizes="(max-width: 900px) 100vw, 900px" /></p> <p>Many standard tests used to measure heart function are based on formulas that predict the fastest your heart can beat and still pump blood through your body.</p> <p>The simple and effective way of monitoring is checking your pulse rate before, during and after exercise. Your heart rate is your body’s feedback mechanism, telling you what is going on in your body. The resting heart rate varies from person to person, but it is between 60 to 90 beats per minute in most individuals.</p> <p>The best-known method to calculate your target exercise heart rate during exercise is first to determine your maximum heart rate:</p> <p><strong>Heart Rate Maximum (HRmax) = (220 – Age) beats per minute</strong></p> <p>Finding your maximum heart rate will help you set up your target heart rate, making your training more efficient. Exercise physiologists and clinicians recommend between 70% and 85% of an individual’s maximum heart rate. When you start exercising, try to achieve around a rate of 70% of your maximum heart rate.</p> <p><strong>Target Heart Rate = (70 to 85%) x (HRmax) beats per minute</strong></p> <p>Let’s take an example: you are 50 years old, your HRmax would be:</p> <p><strong>HRmax = (220 – 50) 170 beats per minute</strong><br /> <strong>Target Heart Rate = 70% x 170 = 119 beats per minute</strong></p> <p>During an exercise session, heart rate is likely to be both above and below the prescribed intensity. The goal should be to maintain an average heart rate close to the midpoint of the prescribed range.</p> <p>Find your target heart rate range on the chart below and adjust your workout to stay in the middle of your range during exercise.</p> <table style="width: 100%;"> <thead> <tr> <td style="width: 30%; vertical-align: middle;">Age</td> <td style="width: 35%; vertical-align: middle;">HR Maximum</td> <td style="width: 35%; vertical-align: middle;">Recommended Target<br /> Heart Rate Range<br /> (during exercise)</td> </tr> </thead> <tbody> <tr> <td>80</td> <td>140</td> <td>98 to 119</td> </tr> <tr> <td>70</td> <td>150</td> <td>105 to 128</td> </tr> <tr> <td>60</td> <td>160</td> <td>112 to 136</td> </tr> <tr> <td>50</td> <td>170</td> <td>119 to 145</td> </tr> <tr> <td>40</td> <td>180</td> <td>126 to 153</td> </tr> <tr> <td>30</td> <td>190</td> <td>133 to 162</td> </tr> <tr> <td>20</td> <td>200</td> <td>140 to 170</td> </tr> </tbody> </table> <p>Last but not least, don’t forget to manage 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