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Tanaka Formula:
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The Tanaka formula is a widely used equation for estimating maximum heart rate (MHR) based on age. It provides a more accurate estimation than the traditional "220 - age" formula, especially for older adults.
The calculator uses the Tanaka formula:
Where:
Explanation: The formula calculates the estimated maximum number of times your heart should beat per minute during maximum physical exertion based on your age.
Details: Knowing your maximum heart rate is essential for designing effective exercise programs, determining appropriate exercise intensity levels, and establishing target heart rate zones for different training purposes.
Tips: Enter your age in years. The value must be valid (between 1-120 years). The calculator will provide your estimated maximum heart rate in beats per minute (bpm).
Q1: Why use Tanaka formula instead of 220 - age?
A: The Tanaka formula (208 - 0.7 × age) provides more accurate estimates, especially for older adults, as it was developed from a broader age range of participants.
Q2: What is a normal maximum heart rate range?
A: Maximum heart rate typically decreases with age. For adults, it generally ranges from 150-200 bpm, with younger individuals having higher maximum rates.
Q3: How should I use my maximum heart rate?
A: Maximum heart rate is used to calculate target heart rate zones for different types of training (aerobic, anaerobic, fat burning, etc.).
Q4: Are there limitations to this formula?
A: Individual variations exist due to fitness level, genetics, medications, and health conditions. The formula provides an estimate, not an absolute value.
Q5: Should I exercise at my maximum heart rate?
A: Maximum heart rate should not be used as a training target. Most exercise should be performed at 50-85% of your maximum heart rate, depending on your fitness goals.