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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 life. We all know this basic knowledge about cardio working towards maximum heart rate. The problem, however, is that many people do not understand the four basic reasons for performing cardio, related to targeting various fitness goals through maximum heart rate.

You need to have an understanding of how to target 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 engaging in cardio.

Here are the four main reasons:

– Consistently maintain general health

-Achieving specific weight loss (body fat loss) goals to get lean

-Go to a certain aerobic training point as well as certain fitness goals

– Reach a point of optimal health through maximum stamina

Those are the four main reasons why many individuals want to perform cardio and 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 those goals and how to get their heart rate at the right levels to achieve those goals.

Therefore, I would like to further explain how to achieve each of these individual fitness goals through proper cardio and the exact 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 for calculating your heart rate there are two different specifications that you will calculate it with.

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 will subtract your age from 227 and follow the steps I will explain.

Good heart rate for good overall health

Many people struggle on a daily basis to achieve even the minimum daily amount of exercise necessary to maintain basic, general health. Many of us are below the standard for basic health and need to get much higher if we want to live longer and healthier lives.

So, how do you maintain good overall health through cardio, and how do you calculate it so you know you’re doing it right? Now to maintain basic general, good health, you need to perform enough cardio based on your maximum heart rate.

It is recommended that you exercise 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 good overall health

So how do you calculate 50% of your maximum heart rate? Just do what I said in the first instance 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 am a 19-year-old boy, 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 maximum heart rate exercising 40 minutes a day.

Basically, if I want to maintain overall good health, I would perform 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 right results from my cardio exercises for maintaining basic, general health.

This is how you should calculate your maximum heart rate every day not to lose weight, but simply to maintain a healthy lifestyle that promotes longer life. We’ll jump into what it takes to lose weight in just a second.

Proper Heart Rate For Weight Loss

The main question with many individuals looking to lose weight is: “How can I effectively lose weight with cardio?” Many individuals perform cardio but do not do it properly or do not 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 perform cardio exercises for 40 minutes for 5-6 days a week.

While that 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 destroy body fat fast. So, along with performing cardio for 40 minutes 5-6 days a week, you should train 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 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.

If you​​​​​​​​​​ do that, you take 65% of that last number and that is the number that should be your maximum heart rate. This is the number your heart rate should 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 desperately want to lose.

Correct heart rate for aerobic training

Now for those who are looking to go for normal weight loss, and actually dramatically maximize their stamina and endurance, you can focus on maximum heart rate which promotes good aerobic training. To perform good cardio as hard and as long as you need to, you should exercise for 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 a little extra weight. Or, this can be for individuals who aim for high goals, who want to achieve these weight loss goals in the least amount of time.

How to calculate heart rate for aerobic training

So, how do you know when you’re past the average cardio for weight loss and pushing yourself for increased stamina and fitness? Well, all you do here is keep in mind that you perform 40 minutes of cardio 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 perform cardio. Then, once you figure it out and know what your heart rate should be, just keep it that way and you’ll exceed your normal fitness levels.

Proper Heart Rate For Absolute Maximum Conditioning

Now this is for those individuals who are looking to aim exceptionally high and achieve goals they never thought possible. Basically, you aim to get 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 will breathe as hard as you can and you will 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 conditioning

Now, based on the last three methods, the way to calculate maximum heart rate has remained pretty much 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 male, and subtract our age from 227 if you are female. Then the numbers change and you will take 85% of that last number, and that will be your heart rate.

Yes, for Ultimate Conditioning (for crazy fitness people) you need to perform cardio workouts at 85% of your maximum heart rate. That is dynamically important. 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, again, you take that last number after doing the math, and that should be your consistent heart rate throughout the cardio workouts. Remember 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 have an understanding of the correct heart rate for different purposes, you should be able to determine what your heart rate is during the exercises. So all you have to do is go out and find the best all-around heart rate monitor and learn to pay careful attention to what your heart rate monitor is telling you during workouts.

Download information and learn how to take control of your weight loss and health today. This is huge for anyone looking to lose real fat naturally and easily, so now that you have the right knowledge, get out there and use it.

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