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.
Target Heart Rate Your heart rate is one of the easiest measurements to take to determine your level of exertion during exercise. The American Heart Association recommends working in a safe target heart-rate zone between 50 and 85 percent of your maximum heart rate. An 18-year-old boy can find his maximum heart rate by subtracting his age from 220. This would put his maximum heart rate at 202 beats per minute, meaning he should exercise between 101 and 172 beats per minute. An 18-year-old girl can subtract 88 percent of her age from 206, putting her maximum heart rate at 190 beats per minute and her target heart-rate zone between 95 and 162 beats per minute.