Working in this range at 3 to 5 days each week for 20 to 60 minutes at a time is one of the best zones for weight loss. Aerobic Fitness or Weight Loss - 70 to 80% of Maximum Heart Rate.This means you will be able to exercise for longer periods of time before you become tired. When you work out in this zone, you will increase your cardio/respiratory capacity. Working in this range at 4 to 6 days each week for 45 to 60 minutes at a time is considered to be the optimum zone for overall cardiovascular health, as well as increasing overall muscle strength. Intensity Rating - Light, very comfortable Weight Loss or Maintenance Zone - 60 to 70% of Maximum Heart Rate.If you are ill, have a heart problem, or are simply trying to get back into shape, this is the perfect zone for you to start at. This range will reduce blood pressure, your risk of heart disease and diabetes, even your cholesterol. Working in this range every day for 30 minutes will get you healthier, but not necessarily more fit. Healthy Heart - 50 to 60 % of Maximum Heart Rate.If you've not exercised for weeks or even months, you might not be wanting to hit 85% of your maximum heart rate straight away! Here are some examples of different target zones based on different fitness levels: Your target zone might also differ depending on how fit you are. Whether your goal is to lose weight, maintain your current weight, or improve your aerobic fitness level, you will reach those goals more quickly when you keep your heart rate within certain target zones. For example, if you count10 beats in 10 seconds, 10X6 = 48 beats per minute (bpm). Count how many beats you feel in 10 seconds, then multiply this by 6. Before you get out of bed in the morning, find your pulse either on your wrist or on the side of your neck using your index and middle finger. To find your resting heart rate, find a watch or clock that has a second hand. A high heart rate can put you at risk of various types of heart disease. Your resting heart rate can help you to determine how fit you already are or aren't! The lower your heart rate is when you are doing nothing, the more physically fit you are.
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