Cardiovascular exercise, such as running or a step aerobics class, conditions your heart and lungs to work more efficiently and also burns calories and fat. The intensity of your exercise determines whether you burn more fat or get more cardiovascular conditioning during your workout. Working at 75 to 85 percent of your maximum heart rate will focus more on strengthening your cardiovascular system. Working at 65 to 75 percent of your maximum heart rate, will focus more on fat burning , according to the American Council on Exercise.
Step 1
Wear your heart rate monitor to bed for three nights in a row. Keep a pencil and paper next to your bed.
Step 2
Take your heart rate reading the moment you wake up on each of the three days. Record the number on the piece of paper. Do not get up and move around because this will raise your heart rate. You need your resting rate.
Step 3
Add the three numbers together and divide them by three. This number is your average resting heart rate.
Step 4
Calculate your maximum heart rate by subtracting your age from 220. This is the maximum number of times your heart can safely beat in one minute.
Step 5
Subtract your resting heart rate from your maximum heart rate and multiply the result by the desired percentage. For example, if your maximum heart rate is 200 and your resting heart rate is 60, the result would be 140. If you wish to work out at 75 percent, multiply 140 by .75 for 105.
Step 6
Add your resting heart rate to the result to determine your target. For example: 105 + 60 = 165 beats per minute.
Tips and Warnings
- To determine a heart rate range, follow steps five and six using the high and low end of the range. For example, if you want to work between 65 and 75 percent, multiply the result by .65 and .75. Add your resting heart rate to each to determine the range. For the individual above, 65 percent would be 151 so his target range would be between 151 and 165 beats per minute.
Things You'll Need
- Heart rate monitor
- Calculator
References
- "Personal Trainer Manual"; American Council on Exercise; 2008
- “Physiology of Sport and Exercise” Dr. Jack H. Wilmore, et al.; 2007
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