Long term weight management means changing your lifestyle to one involving a healthy diet, regular physical activity, a solid sleep schedule, and stress management, among other factors.
Exercise is a vital component of weight management, and when you perform intensity targeted exercise, it makes managing your weight much easier to achieve.
Intensity refers to the amount of effort you put into a workout. Effort is important for weight loss and management because higher intensity activities burn more calories during and after your workout. Because losing and maintaining weight is based on caloric deficits and equilibrium, it’s also essential to know approximately how many calories your workout burns so you can offset the remainder through diet.
How can you accurately measure the intensity of your exercise?
Your target heart rate can help you keep track!
Target heart rate zones are based on age, with a maximum heart rate of about 220 beats per minute for young adults. For example, the maximum target heart rate for a 52-year-old is 168 beats per minute. This number represents the upper limit of what a heart can withstand during activity.
First, let’s look at your baseline heart rate.
This is the number of times per minute your heart beats when you are resting. You can check this first thing in the morning after a good night’s sleep – before you grab your first cup of coffee!
For most adults a resting heart rate between 60 to 100 beats per minute is considered normal. If your resting heart rate falls outside of this level, if you have a heart condition, or take medication, check with your healthcare provider what’s normal for you.
What’s your maximum heart rate?
Your maximum heart rate is about 220 minus your age. Using the chart below from the American Heart Association, choose the age category closest to yours and read across to find your target heart rates according to exercise intensity. The numbers are averages, so use them as a general guide.
The American Heart Association’s heart rate chart below
| Age | Target HR Zone 50-85% | Ave Max HR, 100% |
| 20 years | 100-170 beats per minute (bpm) | 200 bpm |
| 30 years | 95-162 bpm | 190 bpm |
| 35 years | 93-157 bpm | 185 bpm |
| 40 years | 90-153 bpm | 180 bpm |
| 45 years | 88-149 bpm | 175 bpm |
| 50 years | 85-145 bpm | 170 bpm |
| 55 years | 83-140 bpm | 165 bpm |
| 60 years | 80-136 bpm | 160 bpm |
| 65 years | 78-132 bpm | 155 bpm |
| 70 years | 75-128 bpm | 150 bpm |
What’s your target heart rate zone?
What should your heart rate be when you’re working out? This depends on your target – whether you want to lose weight or aim to maximize your workout.
The American Heart Association suggests moderately intense exercise is about 50-70 percent of your maximum heart rate.
High-intensity activity is 70-85 percent.
https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates
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