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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.
1 To find out if your are exercising in your target zone (between 60 and 80 percent of your maximum heart rate), stop exercising and check your 10-second pulse. 2  If your pulse is below your target zone, increase your rate of exercise. 3  If your pulse is above your target zone, decrease your rate of exercise. Usually this is when your exercise heart rate (pulse) is 60 to 80 percent of your maximum heart rate. 2  In some cases, your health care provider may decrease your target heart rate zone to begin with 50 percent.