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Step 1: Subtract your age from 220. That will be your Maximal heart rate.
For example, a person is 20 years old.
This person's maximal heart rate is 200 beats per minute (bpm)
Step 2: If you want to be in the moderate exercise zone, your heart rate should be about 50-70% of your maximal heart rate.
Let's take the heart rate from the previous example.
50% of 200 is 100 bpm. 0.5 x 200 bpm=100 bpm
70% of 200 is 140 bpm. 0.7 x 200 bpm= 140 bpm
So, the target heart rate would be between 100-140 bpm for moderate exercise.
Vigorous intensity would be about 70-85% of the maximal heart rate.
I hope this helps!
Do you measure your heart rate while exercising?
Do you guys have a heart rate monitor watch?
I do and it works wonders so that I know what my heart rate really is. It helps that it can tell me approximately how man calories I burned!