Heart Rate Calculator. To determine your target heart rate while exercising, you will need to determine your resting heart rate. Resting Heart Rate. The typical resting heart rate in adults is 60–80 bpm, with rates below 60 bpm referred to as bradycardia, and rates above 100 bpm referred to as tachycardia. Target Heart Rate. The Target Heart Rate can be calculated as a range of 65%–85% intensity. The Karvonen method factors in resting heart rate (HRrest) to calculate target heart rate (THR), using a range of 50–85% intensity: This Heart Rate Calculator is designed to help you determine the best workout intensity for your level of exercise experience, fitness and goals. Traget Heart Rate Zone Calcualtion for Exercise. 50%-60% of your individual Max Heart Rate. 60% to 70% of your individual Max Heart Rate. 70% to 80% of your individual Max Heart Rate. 80% to 90% of your individual Max Heart Rate. 90% to 100% of your individual Max Heart Rate.
Target Heart Rate Formula. What is your target heart rate? To calculate your heart rate zone, you must first determine your average maximum heart rate. The maximum heart rate calculation is a basic calculation of 220 minus your age. So,if you are 45 years old, your average maximum heart rate would be 220 – 45 = 175 beats per minute. To calculate the target heart rate, or heart rate during exercise, you will be finding a range based on a percentage of your average maximum heart rate. Simply divide your targeted heart rate by 6 to get a 10 second interval. You can use this interactive target heart rate calculator to determine your range. Checking Your Heart Rate. Verify this is within your 10 second target heart rate zone. You can also purchase a heart monitor to measure your heart rate as you exercise.
Free Target Heart Rate Chart. This target heart rate chart shows the maximum or average heart rate. So, find the age that you are closest to in the target heart rate chart below. This will give you the approximate heart rate zone for your exercises. Use the chart below to find target heart rate. Your max heart rate is 220 minus your age. The 60 second heart rate is 50% (for the minimum) of your max heart rate and 85% (for the maximum). The min and max 10 second heart rate range is the 60 second (for min/max) divided by 6. For your exercise routine, you want your heart rate between the min and max - this is your heart rate zone. This is okay so long as you do not exceed your maximum heart rate. How to Check Your Target Heart Rate. Write down your 10 second rate from the target heart rate chart above and keep this handy while you exercise.
Segment 1: duration 30 seconds, incline 1.5% and speed 2mph. Segment 2: duration 30 seconds, incline 1.5% and speed 2.5mph. Segment 3: duration 30 seconds, incline 1% and speed 3mph. Segment 4: duration 30 seconds, incline 0.5% and speed 3.5mph. Segment 6: duration 30 seconds, incline 0.5% and speed 3.5mph. Segment 7: duration 30 seconds, incline 1% and speed 3mph. Segment 8: duration 30 seconds, incline 1.5% and speed 2.5 mph. Segment 1: duration 30 seconds, incline 2.5% and speed 4mph. Segment 3: duration 30 seconds, incline 2% and speed 5mph. Segment 8: duration 30 seconds, incline 2.5% and speed 4.5 mph.
Draw out the best in your workout getting to know your target heart rate to hammer down the exercise intensity that is fit for you. Target heart rate formula makes it possible to not only find the best heart rate to exercise at to burn fat but may help you find the exercise intensity most suited for you. The fat burning heart rate is the heart rate that your body can burn fat the easiest. In this healthy Slism, we introduce ways to calculate your heart rate easy while discussing the exercise intensity that you can burn fat the most exercising at. Calculation Your Target Heart Rate For Fat Burning. By calculating your target heart rate helps you burn more fat exercise with optimal workout intensity. Your heart rate and the intensity you exercise at are interrelated. Depending on the exercise intensity you workout with you heart rate may vary drastically. Fat Burning Workout Intensity and Target Heart Rate. Here we are going to show you just how to find the target heart rate fit for your level of exercise to help you understand just the right exercise intensity you should be working out at to burn fat exercising. Calculated your target heart rate using your maximum heart rate (MHR), exercise intensity (INT), and your resting heart rate (RHR) described by the Karvonen Method for calculating target heart rate. -Determine Exercise Intensity from Your Heart Rate. After reaching your target heart rate, you should be feeling in the zone. Find out and try to reach your target heart rate the next time you go out exercising.
Heart Rate Zone Calculator. Calculate your heart rate zones! Using this tool you can calculate your target heart rate zone and exercise accordingly to what your goal is – weight loss, fat burning, endurance or strength training. Maximum heart rate calculator. This tool will take into account your sex and age and calculate your heart rate zones. Press to calculate your heart rate zones: Your maximum heart rate is: beats per minute. Your calculated heart rate zones: Heart rate zones. You can calculate your maximum heart rate value using our maximum heart rate calculator . ☛ BMR calculator Calculate your Basal Metabolic Rate. ☛ Heart rate calculator Calculate your maximum heart rate. ☛ Heart rate zones calculator Calculate heart rate zones so you can train better. Searches related to heart rate zones calculator.
60-70% of maximum heart rate (Zone 1) 70-80% of maximum heart rate (Zone 2) 80%+ of maximum heart rate (Zone 3) Your estimated maximum heart rate is 220 minus your age. Maximum heart rate * 0.6. Your heart rate zones are: Zone 1: Heart rate between Maximum heart rate * 0.6 and Maximum heart rate * 0.7. Zone 2: Heart rate between Maximum heart rate * 0.7 and Maximum heart rate * 0.8. Zone 3: More than Maximum heart rate * 0.8. Maximum heart rate * 0.6 = 190 * 0.6 =114. Maximum heart rate * 0.7 = 190 * 0.7 =133. Maximum heart rate * 0.8 = 190 * 0.8 = 152. Heart rate zone.
If so, you've probably heard, or been told, that for best weight loss results you should work in your " fat burning zone " which is about 60% to 70% of your maximum heart rate or at a light to moderate intensity . While lower intensity workouts are great for beginners and for great for building endurance, you need to work harder for some of those workouts if you really want to lose weight . The Truth About Your Fat Burning Zone. However, at higher intensities (70-90% of your maximum heart rate ), you burn a greater number of overall calories, which is what matters when it comes to losing weight. In fact, endurance workouts should be a staple of a complete fitness program along with shorter, higher intensity workouts or interval workouts , which are a great way to burn calories and build endurance. So, if you want to lose weight, what should a cardio program look like? If you're doing 5 cardio workouts a week, you might have one high intensity workout, one lower intensity workout and then two somewhere in the middle. Let's say you're a beginner and you're trying to figure out just how to put together a cardio program that lets you slowly build endurance while getting you a little out of your comfort zone, which will help burn more calories.
How to Get "in the Zone" for Faster Weight Loss. But honestly, grasping the metal sensors with sweaty hands is never a pleasant experience, and often it can't even find my pulse. And while that sounds pretty cool, it's not so cool if the person wearing it doesn't know what the numbers mean. When she mentioned the term "workout zone," I looked at her with a blank stare. I did, and it's true, running my hardest on a treadmill with a mask on wasn't the most pleasant experience.
Target Heart Rate. Do you know your target heart rate and how knowing it can help you? If your heart rate is too high during exercise you will quickly tire and if it is too low you are not going to get the maximum results from your efforts. How to Determine Your Heart Rate. Your heart rate is the number of times per minute that it beats. Resting Heart Rate. Maximum Heart Rate. Now your Maximum Heart Rate (MHR) is usually the fastest your heart beats. If you are 40 years of age your maximum heart rate will be about 180. How to Calculate Target Heart Rate. The level of heart beat that gives you the maximum benefit during a work out is your Target Heart Rate (THR). Your Target Heart Rate is usually 60 – 80% of your maximum heart rate.
Target Heart Rate Zone Calculator. Find out what your heart rate should be at different intensities of exercise: light, moderate, hard, and very hard intensity exercise. The results are based on your age and resting heart rate. Do not use this calculator if you are taking any medication that may affect your heart rate. Note: This calculator uses the Karvonen formula and ACSM classifications of exercise intensities. These are estimates of your heart rate zones and should be used only as a guideline. Fitnessfor Weight Loss.com was created by Stephanie Averkamp, a recognized health and fitness professional and sole-author of the content on this website.
This zone keeps you at a comfortably low intensity and is a good choice as a warm up or for beginners because it helps you develop aerobic fitness for more intense exercise . Moderate Intensity : 70% to 80% This zone kicks up the intensity, improving your body's ability to transport oxygen throughout the body and conditioning your heart. This Endurance Workout is a good example of moderate intensity cardio. High Intensity : 80% to 90% This High Intensity Aerobic Intervals Workout offers an example of a higher intensity workout. Working at this level means you're working as hard as you can, as in all-out sprints or very high intensity interval training . More about setting up a mix of low, medium and high intensity workouts .
One way to determine if you are exercising at an appropriate intensity is by finding your target heart rate. Your target heart rate depends on several factors, including age, resting heart rate and exercise intensity. Target Heart Rate. Your target heart rate is the heart rate at which you achieve the maximum benefits from aerobic exercise. According to the Cleveland Clinic, your target heart rate should be 60 percent to 85 percent of your predicted maximum heart rate. Before you calculate your target heart rate, you will first need to determine your resting heart rate by taking your pulse. Your heart rate is the number of times your heart beats in one minute. Multiply this number by four to get your heart rate in one minute.
Home » Fitness Tools » Heart Rate Training Zone Calculator. Heart Rate Training Zone Calculator. Heart rate during exercise is important to monitor because it's related to intensity. When you exercise, you want your heart rate (measured in beats per minute) to be at a level that's effective for you to achieve your fitness/weight loss goal and more importantly that's safe! Use the calculator below to determine your target heart rate ranges for each zone. Healthy Heart Zone Every day for 30mins minimum. This is the perfect zone if you are sick or simply out of shape. Anything above 75% of your Max Heart Rate is a great for weight loss. 75%-80% of your Max Heart Rate is ideal simply because you can maintain for a longer period of time ie 60 minutes which makes it very effective for burning calories!
The Truth About Heart Rate and Exercise. TRUE OR FALSE: Resting heart rate is a good indicator of aerobic fitness. "For most people, a normal resting heart rate is between 60 and 90 beats a minute," Coyle says. "Both a couch potato and a highly trained marathoner could have a heart rate of 50 to 60," says Benjamin D. TRUE OR FALSE: Maximum heart rate declines with age. As we all know, exertion makes the heart beat faster, and the greater the exertion, the faster the heart rate. "Maximum heart rate is unrelated to exercise training," Hirofumi Tanaka, Ph D, tells Web MD. Regular exercise can lower your resting heart rate, but it does nothing to slow the age-related decline in maximum heart rate.
Gauging intensity using your heart rate. Moderate exercise intensity: 50 to 70 percent of your maximum heart rate. Vigorous exercise intensity: 70 to 85 percent of your maximum heart rate. Multiple that number by 0.7 (70 percent) to determine the lower end of your target heart rate zone. Multiply your maximum heart rate by 0.85 (85 percent) to determine the upper end of your target heart rate zone. For example, say your age is 45 and you want to figure out your target heart rate zone for vigorous intensity exercise. So your target heart rate zone for vigorous exercise intensity is 123 to 149 beats per minute. So how do you know if you're in your target heart rate zone? If you're 45 years old, this puts you in the middle of your target heart rate zone for vigorous exercise, since that zone is 123 to 149 beats per minute. If you're under or over your target heart rate zone, adjust your exercise intensity.
Two Parts: Determine Your Fat-Burning Zone Applying Your Fat-Burning Zone to Exercise Questions and Answers.  If weight loss is the goal of your workout, then finding your fat-burning zone and maintaining your workout in that zone may maximize the amount of fat you burn.  The fat-burning zone is different for everybody, but can be helpful when you're working out to help you adjust the intensity of your workout based on your heart rate. Determine Your Fat-Burning Zone. Your fat-burning zone is between 60% and 70% of your MHR (Your MHR multiplied by .6 or .7). Heart rate monitors can help you accurately see where your heart rate is and based on your age, height, and weight can also determine your fat-burning zone. This is because the heart rate monitor will calculate your heart rate as you exercise and will then use your actual heart rate information to calculate your fat-burning zone. This information can then be used to determine at what heart rate level you are burning the most fat and calories in your fat-burning zone. Include activities that are moderate-intensity and fall into your fat-burning zone about half of the time. They can help you find your fat-burning zone and help design an appropriate workout that utilizes that information. This may help you tailor not only your fat-burning zone, but give you the tools and data to help you reach that particular zone in any given workout.
Target Heart Rate: Your Built-in Exercise Guide. Learn how to calculate and reach your target heart rate. Target Heart Rate: Setting Your Pace. "There is no one target heart rate for everyone. Target Heart Rate: Your Personal Range. Then multiply the maximum heart rate by .65 — this is the low end of your range — and by .85 — this is the high end of your range. The two numbers make up your target heart rate zone. As an example, a 30-year-old would subtract 30 from 220 and get 190 for the maximum heart rate. To find the low end of the target heart rate zone, multiply 190 by .65 for 124. Therefore, the target heart rate zone for a 30-year-old is 124 to 162 beats per minute. Even within the target heart rate zone, variation is important. Checking Your Target Heart Rate. Target Heart Rate: The "Fat-Burning Zone"
TARGET HEART RATE CALCULATOR. How to Use The Right Target Heart Rate. Maximum Heart Rate is a measure of the maximum number of times your heart can safely beat per minute (BPM). Your heart rate can be measured by using two fingers on your pulse (either at the neck, or on the wrist). This will give you your heart rate BPM. Some exercise machines will calculate heart rate (although this can sometime be inaccurate). The most accurate way of measuring heart rate is to use a Heart Rate Monitor (uses a chest strap or wrist strap). Ideal Heart Rate For Fat Burning. However most people agree that a heart rate of 60-70% of your maximum is best when you are aiming to burn fat and are on a reduced calorie diet. However - higher heart rates burn more calories in a shorter period of time, and provide a metabolism boost (afterburn) but during the exercise activity fewer calories are burned from fat. Development and validation of exercise target heart rate zones for overweight and obese pregnant women.
When you’re exercising in your target heart rate zone, you’ll get the most benefits of your … Use this calculator to find your target heart rate zone and learn how to monitor exercise intensity. You need to try and stay in the target heart rate zone. The target heart rate zone is a … These step by step instructions explain how to find your target heart rate and how to … Heart rate calculator for weight loss, fat loss exercise and training. Calculate exercise traing zone with heart rate calculator for fat burning zone, aerobic and … To figure out your own target heart rate zone, you can use an online calculator or follow these detailed steps for calculating it on your own. Zone is between 60 to 70 percent of your max heart rate. Even within the target heart rate zone, variation is important. It does not matter if you want to stay or become healthy, feel better, get more energy or lose weight, it is very important to exercise within your target heart rate zone to receive the full benefit. Here is how to get your target heart rate zone …
Trainer Q&A: Does The 'Fat-Burning Zone' Really Exist? Q: Does the 'fat-burning zone' really exist? Should the heart rate chart and fat-burning zone really dictate your overall effort? The body does rely on different substrates during exercise according to the exercise intensity. At a lower intensity level, the body relies more on fat as a fuel source as it more time to breakdown fat and convert it to energy (a longer process). The preference for fat at lower levels of intensity has created the fat-burning zone - an intensity at which the highest percentage of calories burned are coming from fat. While the lower intensity exercise may burn more fat, following the chart verbatim shouldn’t be the main focus of your workout program. “You may burn a little more fat during exercise, but if a calorie deficit isn't present, then it will all even out in the end you won't lose much fat at all.” In lower intensity programs, the overall calorie burn during a workout will be lower than a high intensity workout - regardless of whether those calories come from fat or carbohydrates.
The idea is if you keep your heart rate in the “fat burning zone,” which is roughly 55% to 65% of your workout to optimally burn fat ., then you will magically burn more fat than at higher levels of exercise intensity. This article will teach you 2 specific reasons why the fat burning zone is a myth so you can workout to optimally burn fat if that is your goal. The Fat Burning Zone Confuses Absolute vs. To understand the fat burning zone myth, you need to understand how your body uses energy during exercise. The fat burning zone was conceived because at lower exercise intensities more fat is burned relative to glycogen. So why the heck would you want to workout so hard if you burn so little fat? The high intensity group will likely burn double the calories as the lower intensity group, or 200 vs. So now you can see you burn more fat calories at a higher exercise intensity than a lower exercise intensity (140 vs. But I know you need more convincing because the higher intensity exercise represents only a 20% difference in fat calories burned for a 50% increase in intensity. The Fat Burning Zone Has No Afterburn Effect. When you exercise at low exercise intensities, you burn very few calories after the exercise is completed. 4 calories for the sprinting group during the exercise. 3 During high intensity exercise, you are burning primarily glucose, but after is when you burn the fat. This is the crux of the fat burning zone myth and the afterburn effect. While low intensity exercise certainly has its place within an exercise regimen, relying on exercise in the fat burning zone to burn fat is not an efficient approach.
The “target” heart rate zone is between 65-85% of your maximum predicted heart rate. To calculate their target heart rate zone (65-85%): Max heart rate x target % = Target Heart Rate. This person’s target heart rate zone is 107 bpm to 140 bpm. Use this chart to estimate your heart rate in bpm for each intensity zone. Using “Target Heart Rate” to Guide Exercise Intensity. The Target Heart Rate Zone (65-85% of Maximum Heart Rate) is an area of moderate intensity activity that leads to improvements in your aerobic capacity and burns fat. Exercising below this zone (50-65% of Maximum Heart Rate) is the Fat Burning Zone, because at this intensity, fat is metabolized for energy use at a higher rate. The High Intensity/Anaerobic Zone (85-100% of Max Heart Rate) is recommended for highly fit individuals, such as athletes. Individuals may use this zone as part of “interval training”, where your heart rate reaches the High Intensity Zone for a short period (less than 60 seconds) and is allowed to recover to the Target Heart Rate Zone (65-85% of Max Heart Rate) for a period of time (60 seconds to 4 minutes). You can use a heart rate zone of less than 50% of Max Heart Rate to guide your warm-up.
Home » Fitness Tools » Heart Rate Training Zone Calculator. Heart Rate Training Zone Calculator. When you exercise, you want your heart rate (measured in beats per minute) to be at a level that's effective for you to achieve your fitness/weight loss goal and more importantly that's safe! Use the calculator below to determine your target heart rate ranges for each zone. Healthy Heart Zone Every day for 30mins minimum. This is the perfect zone if you are sick or simply out of shape. Perfect zone for overall cardiovascular fitness and increasing overall muscle strength. Anything above 75% of your Max Heart Rate is a great for weight loss. 75%-80% of your Max Heart Rate is ideal simply because you can maintain for a longer period of time ie 60 minutes which makes it very effective for burning calories! You are working hard in this zone and your breathing is heavy - when you reach the Anaerobic your body cannot remove lactic acid as quickly as it produces it - this is where you ‘feel the burn baby’! You should only venture into this zone if you are very fit and even then for a short period of time. It is important to know that medications ie for blood pressure may alter your heart rate response to exercise. Thankyou for the inspiration of this website Kate, I have never walked with so much ATTITUDE and motivation.
February is American Heart Month , and in recognition, we are promoting ways to incorporate heart rate training into your overall health and fitness goals. Monitoring your heart rate is simple and will help guide you towards the right intensity at which to train. Heart rate is measured by BPM (beats per minute) and is used to measure your fitness level and exercise intensity. Based on your target heart rate, find the zone that matches your fitness goals. To get the most out of your workout, whether it’s casual or intense, you need to stay within your target heart rate zone. Calorie Burn: 3-7 per minute. Calorie Burn: 7-12 per minute. Calorie Burn: 12-17 per minute. Calorie Burn: 17-20 per minute. Calorie Burn: 20+ per minute. You are able to view your minimum, maximum and average heart rate per workout including total time in each target heart rate zone.
The Best Ways to Lose Weight With Heart Rate Zone Workouts. The first is the healthy heart zone and is targeted at keeping your heart rate at 50 to 60 percent of your maximum heart rate. This is also touted as the fat-burning zone, as most of the calories burned at this heart rate come from breakdown of fat stores. Exercise in the fitness zone is consistent with a heart rate of 60 to 70 percent of your maximum heart rate. The higher the heart rate, the more calories you will burn. This zone does increase cardiovascular benefits as well as burn more calories compared to the healthy heart zone, but it does not maximize either of those benefits. Training in this zone entails maintaining a heart rate of 70 to 80 percent of your maximum heart rate. The anaerobic zone is an extremely intense exercise zone with your heart rate functioning at 80 to 90 percent of your heart rate maximum. The redline zone consists of exercising at 90 to 100 percent maximum heart rate. Because the intensity is higher, there are more calories burned in this zone; however, only very elite athletes should attempt exercise at more than 85 percent of your maximum heart rate. Start at the healthy heart zone, and as your body and heart become more conditioned, gradually increase your intensity.
How do you get your heart rate on target? There’s a simple way to know: Your target heart rate helps you hit the bull’s eye. Before you learn how to calculate and monitor your target training heart rate, you have to know your resting heart rate . Your resting heart rate is the number of times your heart beats per minute while it’s at rest. Important Note: A few high blood pressure medications lower the maximum heart rate and thus the target zone rate. If you're taking such medicine, call your physician to find out if you need to use a lower target heart rate. If your heart rate is too high, you’re straining. After six months or more, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate. If you have a heart condition or you’re in cardiac rehab , talk to a healthcare professional about what exercises you can engage in, what your target heart rate should be and whether you need to be monitored during physical activity.
American Council on Exercise: "Resting Metabolic Rate: Best Ways to Measure It - And Raise It, Too." Anthropometrica: A Textbook of Body Measurement for Sports and Health Courses, UNSW Press, 1996. "Determining Your Waist-to-height Ratio and Associated Health Risks," Coffee Break Training, No. Harvard Health Publications: "Abdominal fat and what to do about it." Harvard School of Public Health: "Healthy Weight," "Genes Are Not Destiny." National Heart, Lung, and Blood Institute: "Fat-free versus regular calorie comparison." This tool does not provide medical advice. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on the Web MD Site.
Find out your numbers for BMI, belly fat, healthy weight, target heart rate, interval training, and more. Heart Rate Training for Weight Loss. Within your target heart rate. Target heart rate for weight loss. Target Heart Rate. Find out how to your target heart rate zones can increase your metabolic rate and speed weight loss. Use the calculator below to determine your target heart rate. Anything above 75% of your Max Heart Rate is a great for weight loss. What Is My Target Heart Rate for Losing Weight? Understanding target heart rate for weight loss.
However you MUST know your maximum heart rate and your correct training zones. If you are using this method you should just probably chunk your heart rate monitor in the trash can. You must know your resting heart rate to use this method and insert your training zone from below. The most accurate method is to find your maximum heart rate or heart rate threshold through a stress test. Healthy Heart Zone (Warm up) - 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. Fitness Zone (Fat Burning) - 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. Aerobic Zone (Endurance Training) - 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. If you felt your heart beat 14 times in 6 seconds the number would be 140 for a full 60 seconds. Although this is a subjective measure, a person's exertion rating may provide a fairly good estimate of the actual heart rate during physical activity* (Borg, 1998). *A high correlation exists between a person's perceived exertion rating times 10 and the actual heart rate during physical activity; so a person's exertion rating may provide a fairly good estimate of the actual heart rate during activity (Borg, 1998). This will give you a good idea of the intensity level of your activity, and you can use this information to speed up or slow down your movements to reach your desired range.
You can get different fitness benefits by exercising in different heart rate zone. This zone is 50 to 60% of your maximum heart rate. Your workout in this zone is less intense and won't give the most cardiorespiratory training benefits. In this zone, the body derives it energy by burning 10% carbohydrates, 5% protein and 85% fat. This zone is from 60 to 70% of your maximum heart rate. You burn more calories per minute than in the healthy heart zone because the exercise is a little more intense - you are going faster and therefore covering more distance. In this zone, your body fuels itself with 85% fat, 5% protein, and 10% carbohydrate. You get the same health benefits and fat-burning benefits as the healthy heart zone. This zone is from 70-80% of your maximum heart rate. This zone is 80 to 90% of your maximum heart rate. Workouts in this heart rate zone should be in the 10 to 20 minute range, or part of an interval training workout. The body burns 85% carbohydrates, 15% fat and less than 1% protein in this zone. The top zone is from 90 to 100% of your maximum heart rate. You can't go any higher, and most people can't stay in this zone for more than a few minutes. While you burn lots of calories per minute in this zone, 90% of them are carbohydrates, 10% fats, and less than 1% protein.
Target Heart Rate for Weight Loss. If you exercise with correct heart rate, you can lose weight fast. During exercise, the pulse rate increases as the heart has to work faster. So, you can find the Maximum Heart Rate (MHR) for yourself by actually measuring it during exercise (treadmill stress testing). MHR is the fastest rate at which your heart can contract in a minute to pump blood without getting damaged. You can calculate your target heart rate with the help of MHR. Target Heart Rate to Lose Weight. You can maintain your weight by working with a healthy heart rate or you can even reduce body fat percentage by working in this healthy zone. So, if you want to lose weight fast, about 60 to 70% of your MHR can be your target heart rate during exercise.
Maximum Heart Rate Calculate MHR Calculate HRR and Zones. Therefore, you can calculate your Maximum Heart Rate by deducting your age from 220. So a good estimate of Maximum Heart Rate for a 40 year old is 180 (220-40 (age) and for a 20 year old is 200 (220-20). Maximum Heart Rate equals: For example, at age 50 the Maximum Heart Rate equals: 190-(50-30)/2=180 bpm. Calculate your Maximum Heart Rate. Knowing your MHR, and your RHR (resting heart rate) is essential if you wish to train effectively. You obtain different benefits as you progress through the different subzones in your heart rate reserve. Your Heart Rate Reserves and Training Zones. Calculate your Heart Rate Reserve and Training Zones.