Heart Rate Training Formulas:

For men: 220 minus your age = Maximum Heart Rate (100%)

For women: 205 minus ½ your age = Maximum Heart Rate (100%)

Then multiply your maximum heart rate by the percent you want to exercise by.

Example: Fred is 44 years old 220 minus 44 = 176 176 is his maximum working heart rate or his 100% number.

If Fred wants to burn fat, he should workout between 50% and 60% of his maximum.

If he wants to get basic aerobic exercise he should workout at 60% to 70% of his maximum.

To get more serious aerobic workouts, use 70%-80% For Fred that means

For intervals and intense short workouts, use 80%-90% ONLY AFTER serious warmups!