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.
So,letâs break that down to just 10 seconds, which is known as your 10 second heart rate. This will be easier for you to manage while you are working out. Simply divide your targeted heart rate by 6 to get a 10 second interval.In our example, the target heart rate zone for 10 seconds would be 14 â 24 beats per 10 seconds. Note You can use this interactive target heart rate calculator to determine your range.