Target Heart Rate

Target heart rates (THR) let you measure your initial fitness and monitor your progress in a fitness program. Training heart rate provides maximum benefit to your cardiovascular health. Your training heart rate should be 60-80% of your maximum heart rate (MHR). Fat burning zone is 50-60% of your MHR, which is the zone you should stay in a longer period if your goal is to lose body fats.

Here's how you figure out your maximum heart rate:
220 minus your age = Your maximum heart rate [i.e 220 - 22(my age) = 198]
Don't know how to count? No worries. Click calculator. *The figures from the THR calculator is 60% - 80% of your MHR.

If you can reduce your resting heart rate by just 10 beats per minute, you will save over 15,000 beats of your heart every day which will add more active and productive years to your life, and life to your years. The only way to reduce your heart rate is to exercise regularly.

If you monitor your heart rate from week to week as you participate in an aerobic activity (jogging, running, cycling, swimming, dancing, etc) you'll discover that you will be able to exercise at a higher level of intensity, but at the same or lower heart rate. This is the way the heart tells you it is becoming stronger and more efficient.

But if you're lazy to exercise regularly and still wanna have long life. Don't worry, still got hope. Click here.

As for me, my range of 60-80% is 118 to 157 beats per minute (BPM). If I train more that 157 BPM, my heart is simply working too fast for any benefit and my body might not replenish oxygen that quickly (unless you're an elite athlete) . Similarly, if my training is less that 118 BPM, it means that I am not training effectively as it has little sustainable impact.

If you train hard, you'll not only be hard, you'll be hard to beat
Herschel Walker