1. Health

How to Calculate Your Target Heart Rate
From your Weight Loss Guide

Here's the simplest way to calculate your target heart rate that takes your fitness into account.

Difficulty Level: Easy    Time Required: five minutes


Here's How:
  1. First thing in the morning, while still in bed, calculate your heart rate (HR).
  2. Subtract your age in years from 220 to get you standard maximal HR.
  3. Subtract the your morning HR from your standard maximal HR.
  4. Multiply the result of step 3 by 0.60.
  5. Multiply the result of step 3 by 0.70.
  6. Add your morning HR to the result of step 4.
  7. Add your morning HR to the result of step 5.
  8. Your target HR training zone is between the two results of steps 6 and 7.


Tips:

  1. You should be warmed up and breathing heavier, but still able to talk without pauses while working out within your target zone.
  2. If your fitness level is good or excellent, include exercising at 80 percent of your maximal HR for at least 20 minutes at least 3 times a week.
  3. To ensure the sufficient level of your resting metabolism, include strength-training exercises for at least 20 minutes at least 3 times a week.





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