You to lose weight in a balanced way! Here are some tips you should keep in mind: 1  The idea that exercise depletes vital nutrients in the body is a myth. 2  In fact, just the opposite happens exercise helps the blood to carry oxygen and nutrients to different parts of the body.
Step 2. Start with 220 and subtract your age from it to get an estimate of your maximum heart rate. For example, if you are 25, your maximum heart rate would be 195. Multiply the result by the target heart rate percentage you determined earlier. If you are aiming for 70 percent, you would multiply 195 by 0.7 to get 136.5. If you are aiming for 50 percent, you would multiply 195 by 0.5 to get 97.5. The complete formula is: (220 - Your Age) x Target Heart Rate Percentage = Target Heart Rate.
The standard calculation for determining your target heart rate is 220 minus your age, multiplied by 60 and 80 percent. For example, if you are 35 years old, your target heart rate calculation is 220 minus 35 equals 185; 185 times 0.6 equals 111, and 185 times 0.8 equals 148.n this example, your goal heart rate during sustained aerobic activity is between 111 and 148 beats per minute. If you're new to exercise, your doctor may recommend working out at 50 percent of your maximum heart rate to start out.