Kiwango cha moyo Chahesabiwa
Hesabu maeneo yenu matano ya mazoezi ya moyo kutoka umri hadi umri hadi ulale na upunguze mpigo wa moyo.
Matokeo yanakuwa bora zaidi unapochapa.
Kuhusu kifaa hiki cha kupigia hesabu
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.
Maswali yaliyoulizwa mara nyingi
Kuna tofauti gani kati ya njia hizo mbili?
Njia ya asilimia-yax inachukua sehemu ya 220 kujali umri. Karvonen hutumia hifadhi yako ya eneo la maji ya moyo (manax shuka chini ya mapumziko): shabaha = (wax kujali kupumzika) [1] + cod, ambayo huingilia hali yako ya afya.
Maeneo ya moyo yametumiwa kwa ajili ya nini?
Zone 2 builds aerobic base and burns fat efficiently, zone 3–4 improves aerobic capacity and lactate threshold, and zone 5 develops top-end speed. Most endurance plans keep the bulk of training in the lower zones.
Je, ninahitaji kupumzika moyo?
Njia ya asilimia yahitaji umri wako tu; anza mazoezi ya ziada ili utumie hesabu ya kibinafsi zaidi.
Eneo la 2 ni la moyo kadiri gani?
Zone 2 is 60–70% of your maximum. For a 30-year-old with a max of 190 bpm that is about 114–133 bpm on the percentage method; the Karvonen method raises the range once you enter a resting heart rate.
Ninajizoezaje katika eneo la 2?
Keep the effort easy enough to hold a conversation — typically an easy jog, brisk walk or steady cycle. Endurance plans often spend 70–80% of training time here to build an aerobic base.
Moyo unapigaje?
Maeneo ya chini zaidi, kuzunguka eneo la 2, huchoma kalori nyingi zaidi kutokana na mafuta, na ndiyo sababu eneo la 2 linatumia mafuta kuchoma.
Je, nitumie mipawa au Karvonen?
Karvonen huingilia kanda kwa kutumia mpigo wako wa moyo wa kupumzika, kwa hiyo inafaa watu waliozoezwa kwa kiwango kidogo cha kupumzika. Kama hujui kiwango chako cha kupumzika, njia ya asilimia - yax inahitaji umri wako tu.
API bustanini hutumia kifaa hiki cha hesabu kutoka kwenye mfumo wa sheria
Ipigie simu kifaa hiki cha kupigia hesabu kama Junse É not doot toder. Chochote unachoacha kinatumia kiwango kilekile cha mwisho ambacho ukurasa huu haujakamilika; parameta isiyojulikana ni 400, si sufuri kimya kamwe. Soma habari kamili za API docs →
keyboard label
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);Matokeo ni makadirio ya mwongozo wa ujumla, si wa kifedha, wa kitiba au wa kodi tu.