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When participating in aerobic activity it is important that your heart rate does not exceed it's theoretical maximum.
One common way to figure your theoretical maximum heart rate is to take 220 minus your age. Most people should work out between 55 and 85 percent of this number. These are the top and bottom end of your optimum training zone.
If your goal is to burn fat you should get your heart rate up to around 65 percent of your theoretical maximum and keep it there for at least 20 minutes of continual aerobic activity.
Working out at 55 percent of your maximum will burn calories, and working out from 85 to 90 percent of your maximum can increase cardiovascular endurance. Anything beyond 90 percent risks overexertion and the possibility of injury increases greatly.
You can check your heart rate manually or by using a heart rate monitor that may be built into many workout machines. To check your heart rate manually, place your middle finger and index finger, on the side of your neck near the Adam's apple, where you should easily find your pulse at the carotid artery. Count the beats you feel in 10 seconds and take that number times 6 to figure your beats per minute.
To see a noticeable difference in your appearance and to feel healthier overall you should participate in aerobic activity (activity that gets your heart rate up consistently between 55 and 85 percent of you theoretical maximum) for at least 20 minutes, 3 times a week or every other day. Cut back on fats and sugars in you diet, try eating mostly whole grains, vegetable and fruits, and moderate protein.
source of data: Harcourt Learning Direct
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