Maximum heart rate is exactly what it sounds like. This is when your heart is beating at 100% or the fastest it can possibly go. This by no means is where you should get your heart rate up to, EVER! But first you need to figure out your max rate to figure out where it is you do need to go. Here's an easy equation for how:
Subtract your age from 220 - pretty easy right?
This is your new maximum heart rate. But since I said you never what to get it up to this amount it is time to figure out your rate for the 3 levels where you will be:
ZONE 1: 65-75%
Take your max heart rate and multiply it by 0.65 AND 0.75: These numbers represent the bracket where you heart is working when in zone 1. Example exercises to get your rate to zone 1 include walking, jogging, and light swimming.
ZONE 2: 80-85%
Repeat the process but multiply max rate by 0.80 AND 0.85. Exercises include hiking, group workout classes and circuit training.
ZONE 3: 86-90%
Repeat the process but multiply by 0.86 AND 0.90. Exercises are hard on the system and you should have difficulty talking examples include sprints, spinning, and even weight training can get you up there.
Zone 3 is only for advanced participants. If you are not great at cardio then at this time do not progress past zone 2. It might be necessary to consult your doctor before getting heavy into cardio workouts too. If you have never exercised then start at zone 1 and work your way up.
REMEMBER, your cardio routine only needs to last for 20 minutes. So you are not going to need to spend huge amounts of time at each of these levels. Think more interval training.
Here is an example (for those who are experienced in cardio):
Zone 1- 5 minute warm up
Zone 2- 1-2 minutes
Zone 3 - 1 minute
Zone 2- 1-2 minutes
Zone 3 - 1 minute
Zone 2- 5 minutes
START OVER IF ABLE
If at any time you get too warn out then listen to your body and slow down. Remember for safely reason always come back down gradually as a cool down. The best mechanism for calculating your rate is to have a heart rate monitor- but rate can be calculated by counting the pulse at at underside of the wrist.
