The Anaerobic Heart Rate Calculator is a specialized tool designed to help athletes and fitness enthusiasts determine their optimal heart rate for anaerobic exercise. This type of exercise includes high-intensity activities where the body’s demand for oxygen surpasses the oxygen supply available, helping improve performance and endurance by training the body’s ability to manage lactic acid production.
Formula of Anaerobic Heart Rate Calculator
To calculate the anaerobic heart rate, the following formula is used, which considers the individual’s age:
Where:
- Anaerobic Heart Rate is the target heart rate for anaerobic exercise.
- Age is the person’s age in years.
- 0.85 represents 85% of the maximum heart rate, typically associated with the intensity of anaerobic exercise.
This formula provides a quick method to gauge the heart rate zone that should be target for effective anaerobic training.
Table of Anaerobic Heart Rate by Age
Here is a table that provides sample calculations of anaerobic heart rates for various ages, allowing users to quickly reference without manual calculations:
| Age | Max Heart Rate (220-age) | Anaerobic Heart Rate (85%) |
|---|---|---|
| 20 | 200 | 170 |
| 30 | 190 | 161.5 |
| 40 | 180 | 153 |
| 50 | 170 | 144.5 |
| 60 | 160 | 136 |
This table helps illustrate how anaerobic heart rate decreases with age, adapting to the body’s changing cardiovascular efficiency.
Example of Anaerobic Heart Rate Calculator
Consider a 30-year-old individual using the calculator to determine their anaerobic heart rate:
- Maximum Heart Rate = 220 – 30 = 190 beats per minute (bpm)
- Anaerobic Heart Rate = 190 * 0.85 = 161.5 bpm
This example demonstrates how to apply the formula to find the anaerobic heart rate, guiding the individual to train at about 161.5 bpm to maximize anaerobic exercise benefits.
Most Common FAQs
The anaerobic heart rate is crucial for athletes as it marks the intensity at which the body maximizes its effort without sufficient oxygen, pushing the limits of endurance and strength.
Training at your anaerobic heart rate should be done carefully. Often no more than 2-3 times per week, to allow adequate recovery and prevent overtraining.
Yes, anaerobic training is very effective for burning calories and fat because it increases the metabolic rate not only during the workout but also for several hours after.