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.
Your target heart rate is the heart rate at which you achieve the maximum benefits from aerobic exercise. According to the Cleveland Clinic, your target heart rate should be 60 percent to 85 percent of your predicted maximum heart rate.efore you calculate your target heart rate, you will first need to determine your resting heart rate by taking your pulse. Your heart rate is the number of times your heart beats in one minute. You should take your pulse in the morning before you get out of bed to get the most accurate reading.