1. What is Heart Rate Reserve?

Heart Rate Reserve (HRR) is the difference between your maximum heart rate and resting heart rate. It represents the full range of your heart rate capacity and is used to calculate exercise intensity zones.

2. How Does the Calculator Work?

The calculator uses the HRR formula:

Where:

• \( HR_{max} \) — Maximum heart rate (beats/min)
• \( HR_{rest} \) — Resting heart rate (beats/min)

Explanation: HRR measures your heart's ability to increase its rate in response to exercise and is a key component in determining appropriate exercise intensity.

3. Importance of HRR Calculation

Details: HRR is used to calculate target heart rate zones for exercise training, particularly when using the Karvonen method for determining exercise intensity.

4. Using the Calculator

Tips: Enter your maximum heart rate and resting heart rate in beats per minute. For most accurate results, measure your resting heart rate first thing in the morning before getting out of bed.

5. Frequently Asked Questions (FAQ)

Q1: How do I find my maximum heart rate?
A: The most accurate method is through a graded exercise test. Alternatively, you can use the formula 220 - age, though this is less precise.

Q2: What is a normal HRR value?
A: Normal HRR varies by age and fitness level, but generally ranges between 100-150 beats/min for healthy adults.

Q3: How does HRR relate to exercise intensity?
A: Exercise intensity zones are often calculated as percentages of HRR (e.g., moderate intensity = 40-59% of HRR plus resting HR).

Q4: Does HRR change with fitness level?
A: Yes, as you become more fit, your resting HR typically decreases, which increases your HRR.

Q5: Can HRR predict cardiovascular health?
A: Research suggests that a higher HRR may be associated with better cardiovascular fitness and lower risk of cardiovascular events.