EXERCISE FOR FAT BURN OR CARDIO HEALTH?

This information is from a document provided by the SCAN DPG along with the ACSM
Using Heart Rate to Aid in Weight Loss [for those below age 65]

• Physical activity should be between 60-90% your maximum heart rate (MHR) based on your goals.  You can also find heart rate calculators on the internet. 
  • MHR = 220 - age
  • HRR = 220 – age - RHR (resting heart rate)
  • Target Heart Rate (THR) = (HRR x .6) to (HRR x .9)
  • Find Your Target Heart Rate
    • 220 - _____ (your age) - _____ (your RHR) = _____ (your HRR)
    • [_____ (your HRR) x .6] + RHR = _____ (a - 60%)
    • [_____ (your HRR) x .9] + RHR = _____ (b - 90%)
    • _____ (a) to _____ (b) = Your Target Heart Rate
• 60-70% is considered moderate intensity activity
• A greater percentage of fat is burned during lower intensity activities, more total calories are burned during higher intensity activities.  Depending on your goal, a moderate or high intensity will be the percent heart rate you want to reach. 

Refer to the American College of Sports Medicine (ACSM) website for advice on self-assessment, warming up, cooling down, stretching, and a training program.  The ACSM also advises appropriate exercise programs for ages 65 and older.