How is heart rate reserve calculated?

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Heart rate reserve is a valuable metric used to determine exercise intensity and is calculated by subtracting the resting heart rate from the maximum heart rate. This calculation provides insight into the range of heart rates available for physical activity.

The maximum heart rate is typically estimated by the formula of 220 minus the person's age, representing the highest heart rate an individual can achieve. The resting heart rate is measured when a person is at rest, typically in the morning before getting out of bed. By subtracting the resting heart rate from the maximum heart rate, you get the heart rate reserve, which reflects the amount of heart rate increase available for exercise. This number is crucial for determining target heart rate zones during workouts, aiding in the design of safe and effective fitness programs.

Understanding heart rate reserve allows trainers and fitness enthusiasts to tailor workouts to specific intensity levels, ensuring that individuals work within their optimal range for cardiovascular benefits, while also helping to avoid overtraining.

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