心拍ゾーン計算機
年齢と安静時心拍数から5つの心拍トレーニングゾーンを計算します。脂肪燃焼、有酸素、無酸素ゾーンを確認。
📖 使い方
- Enter your age
- Optionally enter your resting heart rate for more accurate calculation
- Click Calculate
- View your 5 heart rate zones and exercise examples
✨ 主な機能
- ✓Automatic max heart rate calculation (220 - age)
- ✓5 heart rate zones with BPM ranges
- ✓Karvonen formula support (with resting heart rate)
- ✓Detailed zone descriptions and exercise examples
- ✓Visual chart for zone differentiation
📐 計算式
Max Heart Rate = 220 - Age
Target HR = Max HR × Intensity%
Karvonen: Target HR = ((Max HR - Resting HR) × Intensity%) + Resting HR💡 計算原理
- •Heart rate zones indicate exercise intensity as a percentage of maximum heart rate.
- •Maximum heart rate (MHR) is estimated using '220 - age'. Example: age 30 = 190 BPM.
- •The Karvonen formula provides more personalized target heart rates by considering resting heart rate.
- •Heart rate reserve (HRR) = Max HR - Resting HR. Higher HRR indicates better cardiovascular fitness.
- •Zone 2 (60-70%) can be maintained for long periods and is optimal for fat burning.
- •Zone 4 (80-90%) is near the lactate threshold; training here significantly improves endurance.
- •Zone 5 (90-100%) can only be maintained for 30 seconds to 2 minutes at maximum intensity.
❓ よくある質問
Q. What are heart rate zones?
A. Heart rate zones divide exercise intensity into 5 levels based on your maximum heart rate. Each zone has different energy usage patterns and training benefits.
Q. How do I measure my resting heart rate?
A. Measure your heart rate for 1 minute while lying down before getting out of bed in the morning. Average 3 consecutive days for accuracy. Adults typically have 60-80 BPM.
Q. Why is the Karvonen formula more accurate?
A. The Karvonen formula considers your resting heart rate, which reflects individual cardiovascular fitness. Fitter individuals have lower resting heart rates, leading to more accurate target calculations.
Q. Which zone should I train in?
A. It depends on your goals. Zone 2 for fat loss, Zone 3-4 for cardio endurance, Zone 4-5 for speed and power. Beginners should start in Zone 2-3.
Q. Is the 220 - age formula accurate?
A. This formula provides an average estimate with individual variations. A more accurate max heart rate can be measured through exercise stress tests. Medications and health conditions can also affect results.
이 포스팅은 쿠팡 파트너스 활동의 일환으로, 이에 따른 일정액의 수수료를 제공받습니다.