Target Heart rate zone and weight loss goal

If you workout with a specific goal in your mind, you should track your resting and target heart rate. Knowing how fast the heart is beating before, during and after exercise can be helpful for peoples including heart patients and competitive athletes.
We shall start with basic steps.

Calculating you Maximum Heart Rate (MHR)

Formula: MALE-         220-age
                FEMALE-    226-age

Example: For a 25-year-old male maximum heart rate would be:
220-25= 195

Calculating your Resting Heart Rate



You need to take your pulse first thing in the morning before you get out of bed. Do this for several days in a row to get consistent readings. Count the heartbeats for 10 sec and multiply with 6. That will be your Beats per minute (bpm)

Calculating your Heart Rate Reserve

Formula: Maximum Heart Rate (MHR) – Resting Heart Rate
Example: For a 25-year-old person, if his Resting Heart rate is 100 bpm (beats per minute) and MHR as calculated above is 195 then, 195-100=95
Now, when we have everything we need, we shall go ahead to calculate Target training Heart rate.

Calculating your Target Heart Rate using Karvonen Formula

Formula: (Heart rate Reserve x training %) + Resting Heart rate
Example:  A person who needs to work on weight loss goal should work in a fat-burning range which lies between 50 and 70 percent of your heart rate reserve.
 (95x.5)+100 to (95x0.75) +100 = 147 to 171 bpm
So, a person while exercising he need to work on the range of heart rate 147-171 BPM to achieve weight loss goal.
Below is the image showing the heart rate zones for your desired goal.


People discovered if they would do vigorous exercise until they start panting like a lapdog they could lose weight. But what they fail to realize is that it is the extra oxygen that really did the work. Of course, extra muscles will help. Lean muscles burn through fat a whole lot faster than flab. Energy production without oxygen is inefficient. Our cells can do it, which we call anaerobic metabolism. But, aerobic metabolism is sixteen times better at producing energy. This is the reason, we insist on boosting aerobic metabolism by doing more of exercises so as to elevate out heart beats per minute in 50-75% heart zones.

Rate of Perceived Exertion (RPE)


This scale helps to determine your approximate heart rate while working out so as to stay in your target heart rate zone. The RPE scale serves as an indicator of your heart rate. Multiply your perceived exertion rate for standard Borg’s Scale by 10 highly correlates to your actual heart rate during exercise. If your RPE is 13, multiply 13 by 10 to get 130, therefore your heart rate is approximately 13bpm. 

While RPE is a useful tool for estimating heart rate, it is only an approximation because physical conditioning and age vary between exercises enthusiasts.
Now, is the era of technology, where a big heart rate monitoring system has replaced by wearable Heart rate monitor.  But, RPE scale is for all those who are living a sedentary life or who are new to the fitness world. This scale comes handy and quite simple to understand. You can use this as a marker for progression and can work by your own.
Below is the image showing in detail the standard Borg’s scale and modified Borg’s scale Rate of Perceived Exertion.

A major task for most of us with weight loss goals is to promote more activity to expend more energy. Training for hours and hours in a week and not holding them accountable isn’t going to work if we’re trying to promote long-term weight management.
The RPE on the scale shown above is the best way to get to know about our body and to progress our cardio-respiratory levels to full capability.

The RPE scale starts by developing an aerobic base that’s critical for sedentary individuals. The first stage can be done. If you are able to sustain 30 minutes of an intensity of 3-4, about like walking your dog. Once you establish this 30-minute bout without rising over an intensity of 3-4, then you can proceed into the weekly progressive RPE scale.

Knowing your Target Heart Rate (THR) is highly useful to determine your heart rate zone for specific Goal while RPE helps you to determine your approximate heart rate to stay within that THR zone.
Hope, this information is helpful for you guys. I shall discuss RPE in detail in my next article. Stay tuned!!
If you have any question or suggestions please drop down in the comment box below.


Stay Happy!! Stay Healthy!!
Location: Kuwait

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