This is super important to know; especially, if you are trying to burn fat.  FACT: your heart must be elevated within a certain rage over time in order to use adipose (fat tissue) for energy.  Below are the formulas used to calculate your specific target heart rate range.

What you need:

•  Maximum Rate = 220-Your Age
• Resting Heart Rate  (Count your pulse for 10 seconds then multiply that number by 6)
• Formula: Target Heart Rate = ((max HR − resting HR) × %Intensity) + resting HR 

Cardio Lite/Baby (60-75%)

Example:

• Age= 25
• Resting Heart Rate=70
• Minimum Target=((195-70)x.60)+70= 145
• Maximum Target = ((195-70)x.75)+70= 164
• Target HR is between 145 and 164

Cardio Lean (70-85%)

Example:

• Age= 25
• Resting Heart Rate=70
• Minimum Target=((195-70)x.70)+70= 158
• Maximum Target = ((195-70)x.85)+70= 176
• Target HR is between 158 and 176

Cardio Maxx (60-90%)

Example:

• Age= 25
• Resting Heart Rate=70
• Minimum Target=((195-70)x.60)+70= 145
• Maximum Target = ((195-70)x.90)+70= 183
• Target HR is between 145 and 183