Component 3: Cardiovascular Training Individualized For Your Fitness Level & Goals  

Burn More Fat In Less Time

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To get the maximum benefit from exercise, it is best to work at a pre-determined target heart rate. The Karvonen Formula is the standard to determine Target Heart Rate. This formula takes into account your resting heart rate. Resting heart rate  is one of the ultimate indicators  of your fitness level and will allow you to customize your cardiovascular program to get maximum results with minimum time.

Taking your Pulse - The pulse is most commonly taken either at the carotid artery on the neck or at the wrist. Use your index finger and middle finger to locate your pulse (never use your thumb). Use a very light touch and avoid pressing too hard. Count for 15 seconds and multiply by 4.
Resting Heart Rate - This is your heart rate at complete rest. To determine this, take your pulse for 60 seconds just before you get out of bed..

Target Heart Rate Range - Training intensity should range from 40% - 85% of adjusted maximal heart rate. Beginning exercisers should work between 50% - 65%. More advanced exercisers may be comfortable in the 70% - 80% range. Very fit exercisers may tolerate a level up to 85%.

The First Step is to determine the % of your max hr  at which you are already training. Gradually increase your level of intensity during each session. Training in the most effective manner generally dictates that you increase the intensity of your training sessions before you  increase time or number of days performed.

Exercise Heart Rate Calculator

Step 1.  Enter your age:

Step 2.  Enter your resting heart rate:

Step 3.  Click here...

Estimated maximum heart rate:

Target Heart Rate Zone Limits

50%   =	75%  =
55%   =	80%  =
60%   =	85%  =
65%   =	90%  =
70%   =	95%  =

Karvonen Formula
(Heart Rate Reserve Method)

50%   =	75%   =
55%   =	80%   =
60%   =	85%   =
65%   =	90%   =
70%   =	95%   =