What is Your Target Heart Rate?
In order to figure out which zone you're in, you first need to figure out what your own target heart rate is. You can do this by using the Karvonen Formula. You can also use any number of target heart rate calculators to get your heart rate zone, but many of them do not incorporate your resting heart rate (which makes it a bit more accurate).
Below is an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute.):
220 - 23 (age) = 197
197 - 65 (resting heart rate) = 132
132 * 65% (low end of heart rate) OR 85% (high end) = 85.8 OR 112.2
85.8 + 65 (resting heart rate) = 150 112.2 + 65 (rhr) = 177
The target heart rate zone for this person would be 150 to 177
When it comes to cardio, it's up to you and your goals how much you do and how often. For weight loss, most experts recommend 60 or more minutes of moderate intensity activity most days of the week, but if you're a beginner, you may need to start at a lower level of exercise. For beginners, you might start with three days of cardio exercise for 20 or more minutes, adding time each week. If you're an intermediate or advanced exerciser, you can do cardio anywhere from 4 to 6 days a week, keeping in mind that varying your workouts and doing different activities, intensities and durations will offer great weight loss results
Below is a chart detailing a SAMPLE week of cardio workouts for a person who exercises five days a week. This is simply an example of how to incorporate different types of cardio workouts into a typical week. Modify the workouts according to your own fitness level, time constraints, and likes and dislikes.
| Day | Intensity Level | Duration | Examples/Perceived Exertion |
| Monday | High Intensity | Duration: 20-30 minutes | Alternate 1-min sprint with 2 min walking. Perceived Exertion (PE) sprints: 8-9, walking: 5-6 |
| Tuesday | Medium Intensity | Duration: 45-60 minutes | Walking or jogging PE: 5-6 |
| Wednesday | Low-Medium Intensity | Duration: All day | Use a pedometer and try to get 10,000 steps |
| Thursday | Medium-High | Duration: 30-60 minutes | Kickboxing PE: 5-7 |
| Friday | Medium-High | Duration: 30-45 minutes | Elliptical Trainer PE: 4-5 |
| Saturday | Low-Medium | Duration: 30-60 minutes | Walking or aerobics class PE: 4-6 |
Don't forget to:
- Warm up and cool down for each workout
- Drink lots of water (take a sip every 15 minutes during your workout)
- Stretch after your workout
- Eat a small, well-balance snack an hour or two before you hit the gym.
For this person to work in his 'fat burning' zone, he would need to stay around 150 beats per minute or lower. To work within his 'cardio' zone, he would need to work at 150 bpm or higher. This step-by-step article will help you learn more about finding your target heart rate and how to use it.
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