Cardio is known for its ability to help you lose weight, stay fit and promote a healthier life. We all know this basic knowledge about cardio working at max heart rate. The problem, however, is that many people don’t understand the four basic reasons to do cardio in relation to targeting various fitness goals through max heart rate.
You need to understand how to target your maximum heart rate and how to increase it to meet certain fitness goals. So, let me tell you about the four main goals that people have when dealing with cardio.
Here are the four main reasons:
– Continuously maintaining overall general health
– Reaching a certain weight loss (body fat loss) goal to get lean
-Go to certain fitness goals such as a certain aerobic training point
-Reach the point of optimum health through optimal conditioning
These are the four main reasons many people do cardio and aim to get their heart rate up. Many people have attempted to reach these certain goals, however the problem is that many people do not know how to reach those goals and how to get their heart rate at the proper levels to achieve those goals.
That’s why I want to further explain how to reach each of these personal fitness goals through proper cardio and the exact method you need to implement and follow for maximum heart rate conditioning.
how to calculate your maximum heart rate
Now the main problem is that many people do not know how to calculate their maximum heart rate. This is where I want to tell you how to do it properly and which method you have to follow. Now to calculate your heart rate, there are two different specifications by which you will calculate it.
Either you are a man, or you are a woman. So for men, you need to subtract your age from 220, and follow the steps that I will explain later in the article. For female, you will subtract your age from 227 and follow the steps that I am going to describe.
Proper Heart Rate for Good Overall Health
Many people struggle on a daily basis to reach the minimum daily amount of exercise needed to maintain basic, overall health. Many of us are below the standard of basic health and we need to achieve more if we want to live long and healthy lives.
So, how do you maintain good overall health through cardio, and how do you calculate it so you know you’re doing it right? Well to maintain basic overall, good health, you need to do enough cardio based on your maximum heart rate.
It is recommended that you exercise for 40 minutes per day at 50% of your maximum heart rate if you want to maintain a healthy lifestyle with little or no heart disease.
How to Calculate Heart Rate for Good Overall Health
So how do you calculate 50% of your maximum heart rate? Just do what I said at the beginning and subtract your age from 220 if you’re a man, and 227 if you’re a woman, so you base that number on 50%.
For example, I’m a 19 year old boy so I would subtract 19 from 220, which would be 201. Then I would multiply 201 by 5, which for you non-mathematicians out there, would be equivalent to taking 50% of 201. Then I would calculate it and see that 100.5 should be my max heart rate given that I exercise for 40 minutes a day.
Basically, if I want to maintain overall good health, I’ll do cardio for 40 minutes a day with a max heart rate of 100.5. This is how I’d calculate it to know I’m getting the proper results from my cardio exercises to maintain basic, overall health.
This is how you should calculate your maximum heart rate every day, not just to lose weight, but to maintain a healthy lifestyle that promotes longevity. We’ll jump into how to lose weight in just a second.
proper heart rate for weight loss
The main question for many people looking to lose weight is, “How do I effectively lose weight with cardio?” Many people do cardio, but aren’t doing it right or aren’t doing the right exercises to target their maximum heart rate.
However, there’s an easy way to calculate it so you know if you’re actually doing enough cardio, hard enough to reduce large amounts of body fat. The recommended amount of cardio for you to effectively lose as much fat as possible is to do 40 minutes of cardio exercise for 5-6 days a week.
Although it may sound simple, maximum heart rate is another part of the equation. You need to calculate how hard you need to work for that allotted amount of time in order to burn body fat fast. Therefore, you need to workout at 65% of your maximum heart rate, along with doing 40 minutes of cardio 5-6 days a week. simple right?
How to Calculate Heart Pulse for Effective Fat Loss
Now how do you calculate this so that you know you are really working hard enough to burn off body fat? All you have to do is subtract your age from 220 if you’re a man, or subtract your age from 227 if you’re a woman.
Once you do that, you take 65% of that last number and that number should be your maximum heart rate. If you want to lose body fat really fast and naturally, this is the number your heart rate should be during a full cardio workout period.
This is how you need to calculate your maximum heart rate for the weight you want to lose.
proper heart rate for aerobic training
Now for those of you who want to go after modest weight loss, and really want to dramatically maximize your stamina and endurance, you can aim for the maximum heart rate that proper aerobic training promotes. To do proper cardio as hard and as long as necessary, you’ll need to exercise for 40 minutes at 75% of your maximum heart rate, 3-5 times a week.
Not only will it help you lose massive amounts of weight, but it will push you past that “weight loss level” and take your stamina and endurance to an entirely new level.
It is basically meant for people who are quite fit and healthy, who want to shed a little extra weight. Or, it can be for individuals aiming for higher goals, who want to reach those weight loss goals in the least amount of time.
how to calculate heart rate for aerobic training
So, how do you know when you’ve moved past the average weight loss cardio and are pushing yourself for increased stamina and fitness? Well, here you just keep in mind that you are doing cardio for 40 minutes 3-5 times a week at 75% of your maximum heart rate.
The way you calculate it is to subtract your age from 200 if you’re a man, or subtract your age from 227 if you’re a woman. By doing this, you can calculate what your heart rate should be for the entire time you do cardio. Then, once you’ve figured it out and know what your heart rate should be, just keep it that way and you’ll exceed your normal fitness level.
proper heart rate for absolute maximum conditioning
Now it is for those individuals who want to aim brilliantly high and reach goals they never thought possible. Basically you aim to be as fit and healthy as your body will possibly allow. This builds maximum endurance and stamina for high-intensity workouts and activities that involve short, powerful bursts of energy.
For this type of cardio workout, you’ll be breathing as hard as possible and you’ll really be pushing your body to the limit. There’s no limit to how much body fat you can burn with just one of these cardio workouts.
How to Calculate Heart Rate for Absolute Maximum Conditioning
Now, based on the previous three methods, the method of calculating maximum heart rate has remained almost the same. So, since the calculation method remains constant, how do you think we’re going to calculate heart rate for max conditioning?
Yes, we’re going to subtract our age from 220 if we’re a male, and we’re going to subtract our age from 227 if you’re a female. Then, the numbers switch and you’re going to take 85% of that last number, and that’s going to be your heart rate.
Yes, for ultimate conditioning (for crazy fitness people) you need to do cardio workouts at 85% of your maximum heart rate. It is vitally important. The reason for this high intensity is because you are training your body to be the best it can be in order to maintain optimal health and vitality.
So, once again you do the math, take that last number, and you should have a consistent heart rate throughout the cardio workout. Remember this is for individuals who want to be extremely fit and push their bodies to their ultimate limits, but it promotes insane fat loss and will give you very fast results.
So, if you are determined, I suggest you go for this approach and start getting ultimate fat loss results.
How to determine what your heart rate is during a workout
Now that you have an understanding of proper heart rates for different goals, you need to be able to determine what your heart rate should be during the entire exercise. So all you have to do is go out and find the best all-around heart rate monitor and learn how to pay careful attention to what your heart rate meter tells you during a workout.
Get informed and learn how to take control of your weight loss and health today. This is really huge for anyone looking to lose fat naturally and easily, so now that you have the proper knowledge, get out there and use it.
Source by Jason Camacho
