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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 is the range of heart rate (in beats per minute) that maximizes cardiovascular exercise or fat loss. For fat loss, you must work at between 50 and 70 percent of your maximum heart rate; for a 16-year-old, that translates to between 102 and 143 beats per minute.