As a general rule, while you exercise you want your heart rate to be at a level that is both safe and effective.

How do you do that? You use the target heart rate zones chart and you monitor your heart rate constantly.

Monitoring your heart rate based on this system is recommended in any type of workouts:

– cardiovascular training

– resistance training

– recovery training

– strength training

– interval training and so on

There is a simple way to calculate the target heart rate zone formula:

Target Heart Rate (THR) =60%-90% of your maximum heart rate.

The maximum heart rate (or the maximum number of times your heart rate can beat in one minute) is calculated based on age and weight:

Maximum Heart Rate for men: = 220-age

Maximum Heart Rate for women: =226 – age

Maximum Heart Rate for obese people: = 220 – half your age

As a general rule, any activity that raises your heart rate at 60%-70% of your target heart rate is beneficial to your health.

And if you can keep up with a rhythm that equals 80%-90% of your target heart rate for minimum 30 minutes, you are in excellent shape and you are able to finish a workout in the most efficient way.