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.
1 Your heart rate reserve (HRR) is your max heart rate minus your resting heart rate. 2  Know your zones. 3  To find out which numbers to target on which runs, multiply your heart rate reserve by the zone youâre running in, then add back your resting heart rate. Letâs say you have a max heart rate of 190 and a resting heart rate of 60. 2  Your heart rate reserve would be 190 â 60 = 130. 3  To find out which number you should target for your warmup, when you want to be working at 65%, youâd use this formula: 4  Heart Rate Reserve x 65% + Resting heart rate.