When performing cardiovascular exercise, the best way to determine the intensity of the exercise is by determining your heart rate. Furthermore, the best way to maintain the intensity of your training is to calculate an appropriate heart rate zone, then keeping your heart rate within that range as you work out. According to The Walking Site, a cardiovascular fat-burning zone for heart rate is 60 to 70 percent of your maximum heart rate.
Step 1
Calculate your maximum heart rate by using the following equation: 220 minus age equals maximum heart rate, in beats per minute. For example, if you are 40 years old, your equation will look like this: 220 - 40 = 180 beats per minute.
Step 2
Find your upper limit by multiplying your maximum heart rate by the upper percentage of the heart rate you want to train at, which is 70 percent for the fat-burning zone. For example, if your maximum heart rate is 180 beats per minute (bpm), your equation will look like this: 180 X .7 = 126 bpm. Your upper limit is 126 bpm.
Step 3
Find your lower limit by multiplying your maximum heart rate by the lower percentage of the heart rate you want to train at, which is 60 percent for the fat-burning zone. If your maximum heart rate is 180 bpm, your equation will look like this: 180 X .6 = 108. Your lower limit is 108 bpm.
Step 4
Put both limits together in a training zone so that they appear like this: ( x , x ). In this example, your training zone should look like this: ( 108 bpm , 126 bpm ).
Step 5
When training on a cardiovascular exercise machine, make sure your heart rate is between 108 beats per minute and 126 beats per minute. If your heart rate is under 108 bpm, increase your intensity. If your heart rate is over 126 bpm, decrease the level of intensity.
Tips and Warnings
- Write each step out on paper to make sure you do not confuse your numbers. Check your heart rate periodically during your exercise routine to make sure you are training in your desired zone.
- Consult a physician prior to starting any new exercise routine. If you feel faint or dizzy during your exercise session, stop immediately. If your heart rate gets too high during the exercise session, stop immediately.
Things You'll Need
- Cardiovascular exercise equipment
- Calculator
- Writing implement
- Paper
References
- The Walking Site: Your Best Training Tool — Target Heart Rate
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
Member Comments