What is the optimum exercise heart rate for a 35 y/o male?

Question

How long after exercise should it take to return to normal?

Answer 1

Obviously it is going to depend on his general health level. Assuming he has no heart problems the standard calculation is 220 minus age for maximum heart rate so in your case the heart rate should never exceed 185 (and will decrease by 1 each birthday). Next, it depends on what you are training for. If you are seeking fat loss, then you want to be in the 60% to 75% range (111 to 138). If you are seeking cardio development then you want to be in the 75% to 90% range (139 to 166).

And of course the standard advice of "Check with your physician prior to starting any excercise program" should be noted.