How Do I Determine My Target Heart Rate?
Sunday May 16, 2010 | Posted under Q&A | 11 comments
To tell what intensity you are exercising at, you want to determine your target heart rate. Target heart rates are based on age. They are usually expressed as a range.
Firstly you begin by calculating your maximum heart rate by subtracting your age from 220. When exercising you can decide if you want to train for fat loss or fitness. If you exercise in the zone of 55-65% of your maximum heart rate, you are burning mostly fat due to the low intensity of the workout.
If you want to improve your fitness or train more anaerobically you can up the intensity to 70-90% of your maximum heart rate.
To determine these values take your maximum heart rate and multiply it by the percentage of your intensity level.
Here’s An Example
To give an example…say I wanted to train at in my fat burning zone then I would calculate my heart rates as follows…
Maximum heart rate: 220 – 20 (my age) = 200
Target heart rate zones:
200 (MHR) x 0.55 (intensity level) = 110
200 (MHR) x 0.65 (intensity level) = 130
So for me to train optimally to just burn fat calories then I will keep my heart rate between 110-130 beats per minute as example
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hey peter
during my abs workout and cardio workout my heart beat(mostly) more than 65% of my maximum heart rate. so, does it mean that i am not burning my extra fat
plz reply ASAP
Nope it might just mean that % wise you burn more sugars. But it is always better to go harder unless you have a very spesific reason for doing slow cardio.
thanks brother
your website is so awesome, and now i also have one question to ask u. when is the best time to workout? morning or evening and how about the food to eat before and after workout? thank u so much for replying and sharing all usefull staff here .
Hi there, thanks! Go read this artcile on when is the best time to train: http://www.sixpackfactory.com/best-time-of-day-to-train/ And for more info on pre and post workout meals go here: http://www.the6packdiet.com
Hi Peter, thank for your useful link, i’ll try to do it .