I have been at the gym and lost count of the times I see people just doing cardio but not aware of their heart rate.  Even I’m guilty of this, but why don’t we bother to check out H R ( heart rate )?  Most of us don’t bother to check because were either lazy or were not sure what it means.

First thing, try while sitting to check your heart rate on your neck using your first two fingers it’s to the side of the Adam’s apple or you can check on your neck under where your jaw ends before meeting your ear.  If you’re still having trouble, check on the inside of your wrist on the thumb side.  When you have found it, then count the beats for 10 seconds and multiply that by 6 as it equals 1 minute.  ( EXAMPLE. 10 Beats in 10 seconds x by 6 will equal 60 beats a minute )

Now we’ll look at your target heart rate which is 220 minus your age. ( Example 220 – 40 yr old equals 180 beats per minutes.  This is an important number you don’t want to try to reach.  So your now thinking what should your heart rate be?  This depends upon your goals.  If your doing cardiovascular training you want about 85% of your THR but if your trying to lose fat then you should be around 65 or 70 % THR, which is good for cardio in the morning before eating.  Since you would have just awoken and not eaten your body will burn fat faster.  However, if doing cardio after eating in the day you should cycle your cardio with doing intervals like 1-3 minutes at 85% then 1-3 minutes at 65% for 20 to 30 minutes.  This way your body will use your different energy systems.

THR for 40 year-old

85% THR for 40 yr old             220- 40 = 180 x.85 = 153 Beats per minute

75 % THR                                       220- 40 = 180 x .75 = 135 Beats per minute

65% THR                                       220- 40 = 180 X .65 =117 Beats per minute