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 basic formula for calculating maximum heart rate is to subtract your age from 220. Your target heart rate during exercise ranges from 50 percent to 85 percent of your maximum heart rate, depending on the intensity of the activity.However, this method for calculating maximum heart rate and target heart rate zones might be inaccurate for well-conditioned individuals or athletes.hile the normal resting heart rate for adults ranges from 60 to 100 beats per minute, conditioned athletes and other highly fit individuals might have normal resting heart rates of 40 to 60 beats per minute.