Qalabka

Tixraac shan tababarka wadnaha-dhaqdhaqaaqa gobolada ka da'da iyo da'da dabacsan ee wadnaha.

Xawaaraha ugu sarreeya ee qalbiga —

Gobol 1 — Soo kabashada (50-60%) —

Gobol 2 — Adkaysi (60-70%) —

Gobol 3 — Aerobic (70-80%) —

Gobol 4 — Dhibcaha (80-90%) —

Gobol 5 — ugu badan (90-100%) —

Natiijooyinka cusbooneysiinta sida aad ku qorto.

Ma xisaabiyahan ayaa ku siiyey jawaabta saxda ah?

Ku saabsan Kalkaaliyahan

A heart-rate zone calculator splits your training range into five zones, from easy recovery to maximum effort. The simple method takes percentages of your maximum heart rate; the Karvonen (heart-rate reserve) method factors in your resting heart rate for more personalised targets. Zones guide how hard to work for endurance, fat burning or peak performance.

The percentage method takes shares of your maximum heart rate (220 − age). For a 30-year-old, max is 190 bpm, so zone 2 at 60–70% is about 114–133 bpm. The Karvonen method instead uses your heart-rate reserve: target = (max − resting) × intensity + resting. With a resting rate of 60, that same zone 2 becomes (190 − 60) × 0.6 + 60 to (190 − 60) × 0.7 + 60, or roughly 138–151 bpm — higher, because it is anchored to your fitness.

Use the zones to structure training: most endurance plans keep the bulk of work in the lower zones (2–3) to build an aerobic base and reserve the top zones for shorter, harder efforts. Choose Karvonen if you know a reliable resting heart rate; otherwise the percentage-of-max method needs only your age. This is general fitness guidance, not medical advice about safe exercise intensity.

Su'aalaha badanaa la isweydiiyo

Waa maxay farqiga u dhexeeya labada hababka?

Habka boqolkiiba-of-max si fudud u qaadaa qayb ka mid ah 220 - da'da. Karvonen isticmaalaa aad qalbiga-dhimista kayd (max ka yar fasax): target = ((max - fasax) × xoogaa) + fasax, oo personalses gobollada aad caafimaad.

Maxaa loo isticmaalaa gobolada wadnaha?

Zone 2 dhisa aerobic salka iyo gubashada dufanka si wax ku ool ah, zone 3-4 hagaajiyaa awoodda aerobic iyo Lactate xadka, iyo zone 5 horumarinta speed top-dhamaadka. qorshayaasha ugu badan ee adkaysiga haystaa qaybta tababarka ee gobollada hoose.

Ma u baahan tahay in ay nasto oo miisaanka dhiigga?

Si keliya u habka Karvonen. Habka boqolkiiba u baahan yahay oo kaliya da'daada; geli heerka fadhiya hoos doorashooyinka horumarsan si ay u isticmaalaan xisaabta in ka badan oo shakhsi ah.

Maxaa ku dhaca wadnaha waa dhul 2?

Zone 2 waa 60–70% aad ugu badan. Si aad u 30-sano jir ah oo leh max of 190 bpm oo ku saabsan 114–133 bpm on habka boqolkiiba; habka Karvonen kor u qaadi doonaa kala duwan marka aad gasho heerka qalbiga fadhiya.

Sideen u tababartaa gobolka 2?

Ku hay dadaalka fudud oo ku filan si ay u qabtaan wadahadalka - caadi ahaan a jogging fudud, socodka degdeg ah ama wareegga joogtada ah. qorshayaasha Adkaysi badankoodu ku bixiyaan 70-80% ee waqtiga tababarka halkan si ay u dhisaan salka aerobic.

Maxaa ah dheef-shiid kiimikaadka?

Gobollada hoose, gobolka 2, ku dhow, gubaan qaybta ugu sarreysa ee kaloriyada ka dufanka, taas oo ah sababta gobolka 2 waxaa lagu magacaabaa dufanka gubashada. Gobollada sare gubaan kaloriyada guud oo ka badan daqiiqada, sidaas daraaddeed guud ee kharashyada tamarta weli muhiim u ah dhimashada dufanka.

Ma isticmaali karaa max ama Karvonen gobollada?

Karvonen personalizes gobolada isticmaalaya xawaaraha qalbigaaga fadhiya, sidaas darteed waxay u egtahay dadka tababaran oo leh xawaare fadhiya hoose. Haddii aadan aqoon xawaarahaaga fadhiya, boqolkiiba-of-max habka u baahan yahay oo kaliya da'daada.

API — isticmaal xisaabinta ka code

Wici xisaabinta sida free JSON endpoint - key ma loo baahan yahay. Dib u soo dir qiimaha goobta hoos ku qoran sida parameters su'aal ama JSON. Wax kasta oo aad ka maqan tahay isticmaalaa default la mid ah ee boggani waa hore loo buuxiyey la; parameter aan la aqoon waa 400, marnaba ma aha zero maqan. Akhri dhammaan API xuquuqda →

Xarafka

GET https://calculator.free/api/v1/heart-rate-zones/

curl

curl "https://calculator.free/api/v1/heart-rate-zones/?age=30&method=max"

JavaScript `fetch()`

const r = await fetch(
  "https://calculator.free/api/v1/heart-rate-zones/?" + new URLSearchParams({
    "age": "30",
    "method": "max"
  }));
const data = await r.json();
console.log(data.results);

Natiijooyinka waa tirakoobka loogu talagalay tilmaamaha guud oo keliya, maaha dhaqaale, caafimaad ama talo bixin canshuur.

Ku saabsan Kalkaaliyahan

Su'aalaha badanaa la isweydiiyo

Kalkulatorro la xiriira

Xarafka

curl

JavaScript fetch()

JavaScript `fetch()`