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.
For example, say your age is 45 and you want to figure out your target heart rate zone for vigorous intensity exercise. Subtract 45 from 220 to get 175 â this is your maximum heart rate. To get the lower end of your target zone, multiply 175 by 0.7 to get 123.To get the higher end, multiply 175 by 0.85 to get 149.or example, say your age is 45 and you want to figure out your target heart rate zone for vigorous intensity exercise. Subtract 45 from 220 to get 175 â this is your maximum heart rate. To get the lower end of your target zone, multiply 175 by 0.7 to get 123. To get the higher end, multiply 175 by 0.85 to get 149.