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If you're trying to lose weight, it's important to work at a certain level of intensity during cardio exercise. Using the karvonen formula or a target heart rate calculator, you can find the optimum heart rate range to help you reach your goals. The target heart rate zones range from 60-100% of your maximum heart rate. The different ranges include: Low Intensity: 60% to 70%. This zone keeps you at a comfortably low intensity and is a good choice as a warm up or for beginners because it helps you develop aerobic fitness for more intense exercise.
Target Heart Rate. Your target heart rate is actually a heart rate range in which you seek to exercise to meet certain fitness goals. For example, if you are an athlete who wants to improve anaerobic fitness, you might train using an intensity that puts you at a number of heart beats per minute that is 80 to 90 percent of the maximum heart rate you can sustain.