ہومصحت کے کیلکولیٹرزدل کی دھڑکن زون کیلکولیٹر

دل کی دھڑکن زون کیلکولیٹر

عمر کے حساب سے ورزش کے لیے دل کی دھڑکن کے ہدف والے زون معلوم کریں

years
Max heart rate formula
The classic rule of thumb.
bpm
Count your pulse for 60 seconds in the morning, before you get up. Adults usually have 60 to 100 bpm.
Estimated max heart rate
190bpm
220 − age. Your real maximum can be 10 to 12 bpm either side.
Moderate effort
95–133bpm
50 to 70% of max (AHA)
Vigorous effort
133–162bpm
70 to 85% of max (AHA)
Zones below are percentages of your max heart rate. Add your resting heart rate to get zones that fit your fitness (the Karvonen method).
Your training zones (% of max heart rate)
  • Zone 1: Warm up95–114 bpm
    50–60%. Very easy, you can chat freely. Warm-up, cool-down and recovery days.
  • Zone 2: Fat burn114–133 bpm
    60–70%. Comfortable, you can still talk. Builds your aerobic base. A larger share of the energy comes from fat.
  • Zone 3: Cardio133–152 bpm
    70–80%. Breathing harder, short sentences. Improves heart and lung fitness and stamina.
  • Zone 4: Threshold152–171 bpm
    80–90%. Hard, only a few words at a time. Raises the pace you can hold. Use in intervals.
  • Zone 5: Peak171–190 bpm
    90–100%. All-out, can't keep it up for long. Short bursts for top speed. Needs full recovery.

یہ پوری طرح آپ کے براؤزر میں چلتا ہے۔ آپ جو کچھ ٹائپ یا اپ لوڈ کرتے ہیں وہ نہ ہمیں بھیجا جاتا ہے اور نہ کہیں محفوظ ہوتا ہے۔

یہ صرف عام معلومات ہیں، طبی مشورہ نہیں۔ اپنی صحت کے بارے میں ڈاکٹر یا کسی مستند ماہر سے بات کریں۔ استعمال کی شرائط

نیچے دی گئی گائیڈ ترجمہ تیار ہونے تک انگریزی میں ہے۔

استعمال کا طریقہ

  1. Enter your Age and pick a Max heart rate formula: 220 − age, or Tanaka (208 − 0.7 × age), which is often closer for people over 40.
  2. If you know it, enter your Resting heart rate. Count your pulse for 60 seconds in the morning before you get up.
  3. Your estimated max heart rate, the moderate and vigorous ranges and the 5 training zones update as you type. With a resting rate the zones use the Karvonen method, which fits your fitness better.
  4. While you exercise, wear a chest strap or smartwatch so you can stay in your target zone. Use copy zones to keep them handy.

What heart rate training zones are

Your body responds differently depending on how hard your heart is working. Easy effort builds your aerobic base, harder effort builds speed. This heart rate zone calculator splits your range into five zones, so you know which pace suits your goal on a given day, whether that's losing fat, building stamina or getting faster.

The 5 training zones

Zone% of Max HRFeelBenefit
Zone 1: Warm Up50–60%Very easy, can hold full conversationRecovery, improves overall health
Zone 2: Fat Burn60–70%Comfortable, can talk easilyFat burning, aerobic base
Zone 3: Cardio70–80%Moderate, breathing harderCardiovascular fitness
Zone 4: Threshold80–90%Hard, only short sentencesSpeed, lactate threshold
Zone 5: Peak90–100%Maximum effort, unsustainableMax performance, VO2 max

The max heart rate formula

The usual formula is Max HR = 220 − Age. For most people it's accurate to within 10–12 bpm. At 30, your estimated max is 190 bpm, so Zone 2 runs from 114 to 133 bpm. The Tanaka formula, Max HR = 208 − (0.7 × Age), is more accurate, especially for older adults, and you can switch to it in the calculator.

If you add your resting heart rate, the zones use the Karvonen method instead: target = resting HR + zone % × (max HR − resting HR). Say you're 30 with a resting rate of 60. Zone 2 then runs from 60 + 0.6 × 130 = 138 to 60 + 0.7 × 130 = 151 bpm, a bit higher than the 114–133 bpm you get from max HR alone. Many coaches prefer it because it takes your own fitness into account.

The "fat burn" zone, explained

Zone 2 (60–70%) gets called the fat burn zone because at lower intensity, a bigger share of the calories you burn comes from fat. Higher zones burn more calories per minute in total, though. So for fat loss, harder exercise burns more fat overall even though the fat share is lower. Zone 2 still has its place: you can keep it up for longer and recover from it faster.

اکثر پوچھے جانے والے سوالات

A chest strap is the most accurate; counting by hand is the least. From least to most accurate: (1) Count your pulse at the wrist or neck for 10 seconds and multiply by 6. (2) A finger pulse oximeter clips onto your fingertip; it's cheap and fairly accurate at rest. (3) An optical smartwatch is convenient and accurate to about 5–10 bpm during exercise. (4) A chest strap (Polar, Garmin) is the most accurate during exercise, close to an ECG.

60–100 bpm for adults. Well-trained athletes often sit at 40–60 bpm, and a lower resting heart rate generally means better heart fitness. See a doctor if yours is consistently above 100 bpm at rest (tachycardia), or below 40 bpm when you're not an athlete. Measure it lying down, first thing in the morning before you get up.

No, that's a common misconception. Zone 2 (60–70%) burns a higher share of calories from fat, but higher zones burn more calories per minute overall. For fat loss, your total calorie deficit matters most. A mix works best: Zone 2 for stamina, recovery and an aerobic base, and Zones 3–4 for calorie burn. Keep Zone 5 for very short intervals.

Only roughly. The 220 − age formula has a standard deviation of about 12 bpm, so your real max could be quite a bit higher or lower. The Tanaka formula (208 − 0.7 × age) works better for older adults. The only way to know your true max is a supervised maximal exercise test. For everyday training, the formula is a reasonable place to start.