Heart Rate 60 70 75 at age

20 year old

120

140

150

25 year old

117

137

146

30 year old

114

133

142

35 year old

111

130

139

40 year old

108

126

135

45 year old

105

123

131

50 year old

102

119

128

55 year old

99

116

124

(heart rates in beats per minute)

To harness the calorie burning effects, an individual should engage in cardio work three times weekly. First, concentrate on building the metabolism with weight training and add cardio work only after having begun a weight training plan. Remember, having muscle enhances how effective your aerobic work will become.

Start at lower levels of intensity and build up to higher levels closer to 75% of your heart rate and incorporating interval work. Don't go over board with cardio! Too much cardio, more than 4 or 5 sessions a week can compromise your ability to build or maintain muscle mass and muscle mass is the most important factor determining "how lean" you'll become.

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