Final answer:
To calculate maximum heart rate (HR max), subtract your age from 220. Target heart rate (THR) can be determined using a percentage of HR max for desired exercise intensity or the Heart Rate Reserve (HRR) method, which accounts for resting heart rate and fitness level.
Step-by-step explanation:
To calculate your maximum heart rate (HR max), you can use the formula: 220 minus your age. For example, a 40-year-old individual would have an estimated HR max of 180 bpm (beats per minute). The appropriate percentage of HR max for exercise intensity ranges typically from about 50% to 85% of HR max, depending on your fitness goals.
The Heart Rate Reserve (HRR) method is a more personalized way to calculate your target heart rate (THR). This method takes into account your resting heart rate (RHR), indicating your fitness level, and calculates THR by the following formula: (HR max - RHR) x desired intensity + RHR. Appropriate percentages of HRR for exercise can also vary, but they often mirror the percentages used for HR max.
For instance, if a 40-year-old individual with a resting heart rate of 60 bpm wants to exercise at 70% intensity, their THR using the HRR method would be: (180 - 60) x 0.7 + 60 = 144 bpm.