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How To Perform Cardio For Proper Heart Rate And Weight Loss
Cardio is known for its ability to help you lose weight, stay fit and promote a healthy lifestyle. We all know this basic knowledge of cardio working to a maximum heart rate. However, the problem is that many people don’t understand the four basic reasons to do cardio, in terms of targeting different fitness goals with maximum heart rate.
You need to understand how to target a maximum heart rate and how to get it high enough to achieve certain fitness goals. So, let me give you the four main goals that people have when doing cardio.
Here are the Four Main Reasons:
-Constantly maintaining general health
-Achieving certain weight loss (body fat loss) goals to become lean
-Reach a certain aerobic training point like some Fitness Goals
-Reach a point of optimal health through maximum conditioning
Those are the four main reasons that many individuals do cardio and aim to increase their heart rate. Many people have tried to achieve these certain goals, however the problem is that many individuals do not know how to achieve these goals and how to get their heart rate in the appropriate levels to achieve these goals.
Therefore, I would like to further explain how to achieve each of these individual fitness goals through proper cardio and the correct method you should implement and follow for maximum heart rate conditioning.
How to Calculate Your Maximum Heart Rate
Now the main problem is that many individuals do not know how to calculate their maximum heart rate. This is where I want to explain how to do it right 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 men, you have to subtract your age from 220, and follow the steps that I will explain later in the article. For a woman, you will subtract your age from 227 and follow the steps I will explain.
Correct Heart Rate For Good General Health
Many people struggle every day to even get the daily minimum amount of exercise necessary to maintain basic, general health. Many of us are below par for basic health and need much higher if we want to live longer, healthier lives.
So, how do you maintain good overall health with cardio, and how do you measure 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 daily 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 Good General 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 are a man, and 227 if you are a woman, then you base 50% of that number.
For example, I’m a 19-year-old guy so I would subtract 19 from 220, which would be 201. I would then multiply 201 by .5, which for you non-mathematicians, would be equivalent to taking 50% of 201. I would then calculate it and see that 100.5 should be my max heart rate I exercise for 40 minutes a day.
Basically, if I want to maintain overall good health, I would do cardio for 40 minutes a day with a maximum heart rate of 100.5. This is how I would calculate to know if I am 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 to lose weight, but just to maintain a healthy lifestyle that promotes a longer life. We’ll jump into what it takes to lose weight in just a second.
Correct Heart Rate For Weight Loss
The main question with many individuals looking to lose weight is, “How do I lose weight effectively with cardio?” Many individuals do cardio, but don’t do it right or don’t do the right exercises to target their maximum heart rate.
However, there is an easy way to calculate it so you know if you are 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 exercises 40 minutes for 5-6 days a week.
Although this may sound easy, there is another part to the maximum heart rate equation. You need to calculate how hard you need to work for that allotted time to break down body fat quickly. So, along with doing 40 minutes of cardio 5-6 days a week, you should be exercising at 65% of your maximum heart rate. Simple right?
How To Calculate Heart Rate For Effective Fat Loss
Now how do you calculate it so you know you are working hard enough to really break down 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 then take 65% of that final number and that is the number your maximum heart rate needs to be. This is the number your heart rate needs to be at during the full cardio workout period if you really want to lose body fat extremely fast and naturally.
This is how you should calculate your maximum heart rate every day in order to lose that weight you so desire to lose.
Appropriate Heart Rate For Aerobic Training
Now for those looking to go beyond normal weight loss, and actually maximize their stamina and endurance dramatically, you can target a maximum heart rate that promotes proper aerobic training. To do proper cardio as hard and as long as you need, you should exercise 40 minutes 3-5 times a week at 75% of your maximum heart rate.
Not only will this help you lose massive amounts of weight, but it will push you past that “weight loss level” and take your stamina and endurance to a whole new level.
This is basically for individuals who are quite fit and healthy who want to drop some extra weight. Or, this can be for individuals aiming for high goals who want to achieve those weight loss goals in the least amount of time.
How To Calculate Heart Rate For Aerobic Training
So how do you know if you’re going beyond the average weight loss cardio and pushing yourself for increased endurance and fitness? Well, all you do here is remember to do cardio for 40 minutes 3-5 times a week at 75% of your maximum heart rate.
The way you calculate this 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 are doing 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 levels.
Appropriate Heart Rate For Absolute Maximum Conditioning
Now this is for those individuals who want to aim super high and achieve goals they never thought possible. Basically you aim to become 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 these types of cardio workouts, you breathe as hard as you can and you really push your body to the limit. There is no limit to how much body fat you can destroy with just one of these cardio workouts.
How To Calculate Heart Rate For Absolute Maximum Fitness
Now, based on the last three methods, the way to calculate maximum heart rate remained almost the same. So, since the calculation method has remained stable, what do you think we will do to calculate heart rates for maximal conditioning?
Yes, we will subtract our age from 220 if we are men, and subtract our age from 227 if you are a woman. Then, the numbers change and you’ll take 85% of that final number, and that will be your heart rate.
Yes, for Ultimate Fitness (for fitness freaks) you must perform cardio workouts 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 best it can be in order to maintain optimal health and vitality for you.
So, again you take that final number after math, and that should be your consistent heart rate throughout the cardio workouts. Keep in mind that this is for individuals looking to get insanely fit and push their bodies to their Ultimate limits, but this does promote insane fat loss and will give you much faster 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 Workouts
Now that you understand the proper heart rate for different goals, you should be able to determine what your heart rate is during 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 monitor is telling you during workouts.
Take away information and learn how to take control of your weight and health today. This is huge for anyone looking to really lose fat naturally and easily, so now that you have the proper knowledge, get out there and use it.
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