what is the range of your maximum heart rate that makes up your target heart rate zone?
The target heart rate zone is typically calculated as a percentage range of your maximum heart rate (MHR). To determine your target heart rate zone, you can use the following formula:
Target Heart Rate Zone = (MHR x % Lower Limit) to (MHR x % Upper Limit)
The lower and upper percentage limits vary depending on the intended intensity of the exercise. Here are some common target heart rate zones:
1. Moderate Intensity (50-70%):
- Lower Limit: MHR x 0.5
- Upper Limit: MHR x 0.7
2. Vigorous Intensity (70-85%):
- Lower Limit: MHR x 0.7
- Upper Limit: MHR x 0.85
For example, if your maximum heart rate is 180 beats per minute (bpm), the target heart rate zone for moderate intensity exercise would be 90-126 bpm (50-70% of 180) and for vigorous intensity exercise would be 126-153 bpm (70-85% of 180).