If you could only find that sweet spot in your cardio workouts, you could burn off that extra tire of weight around your waist. Well, calculating your target heart rate is a simple equation for which you’ll need your 1) age, 2) resting heart rate, and 3) the Karvonen formula. Here is an example:
Resting Heart rate: 80 beats per minute (bpm)
206.9 – (0.67 x 45 (age)) = 177
177 – 80 (resting heart rate) = 97
97 * 65% (low end of heart rate zone) OR *85% (high end) = 63 OR 82
63 + 80 (resting heart rate) = 143
82 + 80 (rhr) = 162
The target heart rate zone for this person would be 143 to 162.
For this individual, the “fat burning zone” is 143 bpm or below. So if they want to burn fat, you want to keep within this target heart rate zone. To burn the most calories, the “cardio” zone is 143 bpm or greater. To best increase your metabolism, you will want to do Interval training, where you exercise to reach your target heart rate zone for a few minutes then decrease your intensity to go below your target heart rate zone, and repeat.
Remember, as your Resting heart rate improves (slows down), your target heart rate calculation will change. So, as you engage in the cardiovascular fitness program, you should periodically monitor your resting heart rate for changes. Your resting heart rate is best checked when you are relaxed, at east with both feet on the ground.
Never begin an exercise program without the advice of a physician, especially if you may have any underlying medical issues.
Exercise is one of the best ways that you can improve your health and your longevity.