How will you know

Your target heart rate?

 But first, we need to
Identify our intensity
of exercise or
Cardiorespiratory
Training zone.
 EXERCISE INTENSITY refers to how hard your body is
working during physical activity. 
To determine the intensity of exercise, follow these
steps.
1. Estimate your max. heart rate ( MHR ) according to the following
formula: MHR=207-(.7 x age )
2. Check your resting heart ( RHR ). You may take your pulse for 30
seconds and multiply by 2, or take it for a full minute. You can
check your pulse on the wrist by placing your fingers over the
carotid artery.
3. Determine the heart rate reserve ( HHR ) by subtracting the resting
heart rate from max. heart rate ( HHR = MHR – RHR ).
4. Calculate the training intensities (Tis) at 30, 40, 50, 60, 70, 90
percent. Multiply the heart rate reserve ( HRR) by the
respective .30, .40, .50,.60,.70,.80, and .90., and then add the
resting heart rate ( for example, 70% TI = HRR x .70 + RHR ).
Example. The 30, 40, 50, 60, 70, and 90 percent Tis for 20 year-old
with resting heart rate of 68 beats per minute ( bpm) would be as
follows:
MHR: 207 – ( .70 X 20 ) = 193 bpm
RHR: 68 bpm
HRR: 193 – 68 = 125 beats
30% TI = ( 125 X .30 ) + 68 = 106 bpm
40% TI = ( 125 X .40 ) + 68 = 118 bpm
50% TI = ( 125 X .50 ) + 68 = 131bpm
60% TI = ( 125 X .60 ) + 68 = 143bpm
70% TI = ( 125 X .70 ) + 68 = 155bpm
90% TI = ( 125 X .90 ) + 68 = 181bpm

Light- intensity CR training zone: 106 to 118bpm

Moderate-intensity CR training zone: 118-143
Vigorous-intensity CR training zone: 143-181 bpm
 When you exercise to improve the CR system
ideally you should maintain rate between the 60-90
percent training intensities to obtain the best
development. If you have been physically inactive,
you should train at around 30 to 40 percent intensity
during the 2 to 4 weeks of the exercise program. You
may increase to a 50 to 60 percent training intensity
for the next four weeks, thereafter you should
exercise between the 60 to 90 percent training
intensity.
Hope you learn.