Cardio is well known for its ability to help you lose weight, stay in shape, 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 cardio, as it relates to targeting different fitness goals through maximum heart rate.

You need to understand how to aim for your maximum heart rate and how to increase it enough to achieve 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 general health consistently

-Achieve certain weight loss goals (loss of body fat) to become slim

-Reach a certain point of aerobic training, such as certain fitness goals

-Achieving a point of optimal health through maximum conditioning

Those are the top four reasons why many people engage in cardio and are looking 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 exercises and the exact method you should implement and follow to maximize 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 explain how to do it correctly and which method you should follow. Now, to calculate your heart rate, there are two different specifications by which it 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 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 general good health

Many people struggle on a daily basis to achieve the minimum daily amount of exercise necessary to maintain basic general health. Many of us are below the basic health standard and we 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 time it so you know you’re doing it right? Well, to maintain good overall basic health, 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 few 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% 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% out of 201. Then I would calculate it and I would see that 100.5 would have to be my max heart rate that 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 max heart rate of 100.5. This is how I would estimate if I am getting the right results from 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 effectively lose weight with cardio?” Many people do cardio, but don’t do it right or 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 lose the most fat possible effectively is to do cardio for 40 minutes 5-6 days a week.

While that may sound easy, there’s another part to the max heart rate equation. You need to calculate how much you need to work during that allotted time in order to destroy body fat fast. So, in addition to doing cardio for 40 minutes, 5-6 days a week, you should be training at 65% of your maximum heart rate. Simple truth?

How to calculate heart rate for effective fat loss

Now how do you calculate that to know that you are working hard enough to actually destroy body fat? All you have to do is subtract your age from 220 if you are a man, or subtract your age from 227 if you are 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 so badly to lose.

Adequate heart rate for aerobic training

Now, for those looking to go beyond normal weight loss and actually maximize their stamina and stamina dramatically, they can aim for a maximum heart rate that promotes adequate aerobic training. To perform adequate cardiovascular exercise at the intensity and time required, you should exercise for 40 minutes, 3-5 times per week, at 75% of your maximum heart rate.

This will not only help you lose massive amounts of weight, but it will push you beyond that “weight loss level” and take your stamina and stamina 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 can 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 surpassed your average cardio for weight loss and are striving to build stamina and fitness? Well, all you have to do here is 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 to calculate this is by subtracting your age from 200 if you are a man, or by subtracting your age from 227 if you are a woman. By doing this, you can calculate 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 exceed your normal fitness levels.

Adequate heart rate for absolute maximal conditioning

Now this is for those people looking to aim high and achieve goals they never thought possible. Basically, your goal is to be as fit and healthy as your body will allow you to be. This develops maximum stamina and stamina 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’s 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 maximal conditioning

Now, according to the last three methods, the way of calculating the maximum heart rate has remained almost the same. So, since the calculation method has remained stable, what do you think we’re going to do to calculate heart rates for maximal conditioning?

Yes, we are going to subtract our age from 220 if we are male, and subtract our age from 227 if we are 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 do 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 at its absolute best to maintain optimal health and vitality for you.

So once again, take that final number after doing 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 round 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 and use it.