What Heart Rate for Cardio

The ideal heart rate for cardio can vary depending on several factors, including your fitness level, age, and individual health goals. Here's a general guide to help you determine an appropriate heart rate zone for cardio:

1. Maximum Heart Rate:

- Calculate your maximum heart rate by subtracting your age from 220.

- For example, if you're 30 years old, your maximum heart rate would be 220 - 30 = 190 beats per minute (bpm).

2. Target Heart Rate Zone:

- The target heart rate zone for moderate-intensity cardio is typically 50-70% of your maximum heart rate.

- For high-intensity cardio, aim for 70-85% of your maximum heart rate.

3. Beginner-friendly Target Zone:

- If you're just starting out with cardio or have a low fitness level, consider targeting the lower end of the moderate-intensity zone (50-60% of maximum heart rate).

4. Experienced Exerciser's Target Zone:

- If you're an experienced exerciser with a high fitness level, you can gradually increase your target heart rate zone up to 75-85% of your maximum heart rate.

To find your target heart rate, use the following formula:

Target Heart Rate = (Percentage of Maximum Heart Rate) x (Maximum Heart Rate)

You can monitor your heart rate during exercise by using a fitness tracker, smartwatch, heart rate monitor, or by manually checking your pulse at the wrist or neck.

Remember to start slowly and gradually increase the intensity and duration of your cardio sessions over time. It's also important to listen to your body and be aware of any signs of overexertion or discomfort during your workouts. If you have any concerns or underlying health conditions, be sure to consult with your doctor before starting an exercise program.