Target Heart Rate Calculator
You've seen the colourful posters in the gym indicating where your heart rate is supposed to be when doing cardio, but these are general guidelines only.
In order to know exactly how hard you need to push yourself in order to burn the most fat and to work your cardiopulmonary system appropriately (heart and lungs), you need to know two things - your resting heart rate* and your age.
Take your resting heart rate first thing in the morning, before you start your day (and well before that first cup of coffee!). Using your resting heart rate in this way is more effective because it's an indicator of your overall health (the lower your heart rate, the more fit you are.)
Once you calculate your THR, you need to work at this level for a minimum of 20 minutes a day, 4-5 times per week to ensure you're burning fat and effectively working your cardiopulmonary system.
*Note: high blood pressure pills and other medications can give you a lower resting heart rate. Always tell your trainer about any medications you are on, and always check with your doctor before beginning any exercise regime.
Interpreting Your Result:
| Easy - 60-75% | The heart rate you should maintain for a minimum of 20 minutes for maximum fat burning. |
| AT - 85-90% | The heart rate you should maintian for a minimum of 20 minutes for maximum cardiopulminary (heart and lungs) conditioning) |
| VO2Max 90-100% | Used only by a select few athletes in specialized sports-specific training. |