The Karvonen Formula
The following is a formula that gives an approximate guide for heart rate training zones. All you need is to take your resting heart rate three days in a row. Enter it and your age in the blue boxes and press calculate. (However it must be taken without waking to an alarm!).
The training zones are percentages of your maximum heart rate and are in beats per minute. That is when training you should train at one of or between two of the training zones.
Most training for fitness and weight control is done between the 60 % and 70 % zones. If you train in the higher zones the intensity may be too high for long duration exercise. Long duration exercise is what causes an increasing heart lung capacity.
More about the Karvonen Formula can be found in the references used in the development of this calculator: The Fitness Leaders Hand book (3rd ed.) 1990 p. 43 - 44, G. Egger & N Champion, Kangaroo Press.
Fitness for College and Life. (4th ed.) 1991 p. 81 - 83, W. Prentice Mosby - Year Book, Inc.
No responsibility will be taken by the Author of this site for any resulting fitness, lack of fitness, injury or any other problems. ( Have to put that in for legal reasons. )