2007-03-23 06:28:00 · 3 answers · asked by misseslv 1 in Health ➔ Diet & Fitness
The formula given above (220-age) is actually to calculate your max heart rate. You should never go beyond that point no matter how hard you are working out. What you need to do is calculate your fat-burning/aerobic zone which is 220-age * % for zone. For example, I am 27 and want to work out in the 70% zone. My goal for heart rate is 220-27 * 70% = 135 beats per minute (bpm).
I have included a link with a Heart Rate Training Calculator. All you have to do is plug in the Max heart rate and age and it will break down all the fitness zones and corresponding heart rates.
This is taken from Polar USA:
The most effective way to reach your fitness goal is to exercise in your target heart rate zone. There is a target zone that's right for each day's workout. For example, if you want to improve aerobic fitness you need to be working at 70-80% of your maxHR, for 40-60 minutes per day, 3 to 4 times per week. Without this information, you would get on a treadmill and not know how hard or how long you should be exercising. In most cases you may be going too easy or too hard. There are 3 key target zones that help you achieve specific goals.
60-70% Lose Weight or Recover
70-80% Improve Aerobic Fitness
80+ % Increase Athletic Performance
2007-03-23 07:21:51 · answer #1 · answered by michelle_emu4eva 2 · 0⤊ 1⤋
Your target heart-rate is 220 minus your age. For example, some who is 18 will have a target heart rate of 202 beats per minute (bpm). Hope this helps! Good luck!
2007-03-23 06:35:09 · answer #2 · answered by Happy 3 · 1⤊ 0⤋
The previous answers are right in theory. In practice it can be different since different people have different heart rates.
You have to experiment and see what heart rate you can maintain when you do cardio exercises and how high you can bring it when you sprint.
A good way to see if you are training aerobically is to talk. If you can talk you are working your aerobic fitness, if you can't talk because you are out of breath, you are training anaerobically.
What ever you goal is, training both aspects of fitness are essential, so change pace and alternate moderate intensity and sprints.
2007-03-23 11:56:46 · answer #3 · answered by paul a 2 · 0⤊ 0⤋