Скачать или смотреть How to solve worded problems involving maximum & target heart rate range (MHR & THR) (with example)

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Maximum Heart Rate (MHR) is the highest number of heartbeats per minute that an individual can achieve during intense exercise. A commonly used, albeit rough, estimate for maximum heart rate is 220 minus your age. However, it's important to note that this is a generalisation, and there is considerable individual variability. Some people may have a higher or lower maximum heart rate than what this formula suggests.

Target Heart Rate (THR) is a range of heart rates that is often recommended during aerobic exercise to ensure that you are working at a level that is intense enough to benefit your cardiovascular system. The target heart rate zone is usually expressed as a percentage range of your maximum heart rate. Commonly recommended target heart rate zones are typically between 50% and 85% of your maximum heart rate.

Here's a general formula to calculate target heart rate:

Target Heart Rate = Percentage × MHR

For example, if you want to work out at 70% of your maximum heart rate, you would calculate it as:

Target Heart Rate = 0.7 × MHR

It's important to recognise that these are general guidelines, and individual variations may exist. Additionally, factors such as fitness level, health conditions, and medications can influence your heart rate response to exercise. If you have any concerns or specific health conditions, it's advisable to consult with a healthcare professional or a fitness expert to determine a safe and effective target heart rate range for your exercise routine.