How to perform cardio for proper heart rate and weight loss
Cardio is well known for its ability to help you lose weight, stay fit, and promote healthy living. We all know this basic knowledge about cardiovascular work at maximum heart rate. The problem, however, is that many people don’t understand the four basic reasons for doing cardio, as it relates to targeting different fitness goals through maximum heart rate.
You need to understand how to target your maximum heart rate and how to increase your heart rate enough to reach certain fitness goals. So let me give you the top four goals people have when it comes to cardio.
Here are the top four reasons:
-Maintain overall overall health consistently
-Achieve certain weight loss goals (loss of body fat) to become lean
-Reach a certain aerobic training point, such as certain fitness goals
-Achieving optimal health through peak conditioning
Those are the top four reasons why so many people do cardio and look to get their heart rate up. Many people have tried to reach these certain goals, however, the problem is that many people don’t know how to reach those goals and how to keep their heart rate at the right levels to reach those goals.
That’s why I’d like to explain in more detail how to achieve each of these individual fitness goals through proper cardio and the exact method you need to implement and follow to get your heart rate conditioned to the max.
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 explain how to do it correctly and by which method you should 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 males you need to subtract your age from 220 and follow the steps I will explain later in the article. For women, you are going to subtract your age from 227 and follow the steps that I am going to explain to you.
Adequate heart rate for good general health
Many people struggle daily to achieve the minimum daily amount of exercise needed to maintain basic general health. Many of us are below the basic health standard and need to improve much more if we want to live a longer and healthier life.
So how do you maintain overall good health through cardio, and how do you calculate that so you know you’re doing it right? Well, to maintain good basic health in general, you need to get enough cardio based on your maximum heart rate.
It is recommended that you exercise for 40 minutes a day at 50% of your maximum heart rate if you want to maintain a healthy lifestyle with little or no problems.
How to calculate heart rate for general good health
So how do you calculate 50% of your maximum heart rate? Just do what I said initially and subtract your age from 220 if you’re male, and 227 if you’re female, then you base 50% off of that number.
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 0.5, which for non-mathematicians would be equivalent to taking 50% of 201. Then I would calculate it and see that 100.5 would have to be my maximum heart rate that I exercise for 40 minutes a day.
Basically, if I want to maintain good health in general, I would do cardio for 40 minutes a day with a maximum heart rate of 100.5. Here’s how I would calculate if I’m getting the right results with my cardio to maintain basic overall health.
This is how you should calculate your maximum heart rate every day, not to lose weight, but just to maintain a healthy lifestyle that promotes a longer life. We’ll talk about what it takes to lose weight in just a second.
proper heart rate for weight loss
The main question with many people looking to lose weight is, “How do I lose weight effectively with cardio?” Many people do cardio, but they don’t do it well or don’t do the right exercises to reach their maximum heart rate.
However, there is an easy way to calculate it so you know if you’re really doing enough cardio, hard enough to lose large amounts of body fat. The recommended amount of cardio you should do to effectively lose as much fat as possible is to do cardio for 40 minutes 5-6 days a week.
While that may sound easy, there’s another part to the maximum heart rate equation. You need to calculate how hard you need to work during that allotted time to destroy body fat quickly. So in addition to doing cardio for 40 minutes 5-6 days a week, you should train at 65% of your maximum heart rate. Simple truth?
How to calculate heart rate for effective fat loss
Now how do you calculate that so you know you’re working hard enough to actually destroy 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 final number and that’s the number that should be your maximum heart rate. This is the number your heart rate should be at during the entire cardio training period, if you really want to lose body fat extremely quickly and naturally.
This is how you need to calculate your maximum heart rate every day to lose that weight you want to lose so much.
Heart rate suitable for aerobic training
Now, for those looking to go beyond normal weight loss and actually maximize their stamina and endurance dramatically, they can aim for a maximum heart rate that promotes adequate aerobic training. To get adequate cardio exercise at the required intensity and time, you should exercise for 40 minutes, 3-5 times per week, at 75% of your maximum heart rate.
Not only will this help you lose massive amounts of weight, it will push you past that “weight loss level” and take your stamina and endurance to a whole new level.
This is basically for people who are pretty fit and healthy, who want to lose a little extra weight. Or, this may be for high goal seekers who want to reach those weight loss goals in the shortest amount of time.
How to calculate heart rate for aerobic training
So how do you know if you’ve gone above average cardio to lose weight and are pushing yourself to build endurance and fitness? Well, all you need to do here is keep in mind that you’re doing cardio for 40 minutes, 3-5 times a week, at 75% of your maximum heart rate.
The way to calculate this is by subtracting your age from 200 if you’re male, or subtracting your age from 227 if you’re female. By doing this, you can figure out what his heart rate should be for the entire time he’s doing cardio. Then once you figure it out and know what his heart rate should be, just keep it there and you’ll be past your normal fitness levels.
Adequate Heart Rate for Absolute Maximum Conditioning
Now this is for those people who are looking to aim magnificently high and achieve goals they never thought possible. Basically, your goal is to be as fit and healthy as your body allows you to be. This builds maximum stamina and endurance for high-intensity workouts and activities that involve short, powerful bursts of energy.
For this type of cardio, you’ll be breathing as hard as you can and really pushing your body to the limit. There is no limit to the amount of body fat you can destroy with just one of these cardio exercises.
How to Calculate Heart Rate for Absolute Maximum Conditioning
Now, according to the last three methods, the way of calculating the maximum heart rate has remained practically the same. So, since the calculation method has remained stable, what do you think we are going to do to calculate heart rates for maximal conditioning?
Yes, we’re going to subtract our age from 220 if we’re male, and subtract our age from 227 if we’re female. Then the numbers change and you’re going to take 85% of that final number, and that’s going to be your heart rate.
Yes, for Ultimate Conditioning (for fitness freaks) you need to perform cardio at 85% of your maximum heart rate. That is dynamically significant. The reason for this high intensity is that you are training your body to be the absolute best it can be to maintain optimal health and vitality for you.
So once again, take that final number after you do the math, and that should be your consistent heart rate throughout all cardio workouts. Remember this is for people looking to get incredibly fit and push their bodies to their Ultimate limits, but this promotes incredible fat loss and will give you much faster results.
So if you are determined, I suggest you go for this approach and start getting the Ultimate Fat Loss results.
How to determine what your heart rate is during workouts
Now that you understand the proper heart rate for different goals, you should be able to determine what your heart rate is throughout your exercises. So all you have to do is go out and find the best all-around heart rate monitor and learn to pay close attention to what your heart rate meter is telling you during workouts.
Take note of the information and learn how to take control of your health and weight loss today. This is huge for anyone looking to really lose fat naturally and easily, so now that you have the proper knowledge, go out there and use it.