Target Heart Rate

It is important to have your heart rate in the correct zone to determine you are achieving what you want from your workout i.e cardio fitness or fat burning. Your maximum heart rate can be calculated by taking 220 and minus your age. For example if you are 36 ( 220- 36 = 184)

Working at 50%-65% is insufficient training and no benefits will be achieved. Weight control (fat loss) will be achieved by working out between 65%-75% of your max heart rate.

Advanced cardiovascular training is between 75%-85%. This range is for athletes, giving oxygen to the muscles to perform the task. Above 85% is high intensity training also known as anaerobic (when no oxygen is getting to the muscles and activity cannot be sustained for long periods of time).

The table below will tell you the fat burn and cardio zone for your age group.
 

Many Machines have sensors to hold so you can consistently receive your pulse while working out. This is fine while using a bike; however, it is not practical if you are trying to run. If you want to know where you're at whilst having freedom with your arms, then purchase a sensor belt which can be worn underneath your clothes (even with a bra on). Lightly dampen the back of the sensor but do not soak. Check it is compatible with the machine as interference can happen if someone is using a belt on a machine directly beside you. If you want to check what zone you are in while swimming or running outside there are watches on the market for this. Prices will vary dramatically.

Target zone training is a good indicator to ensure you are not insufficiently or over training, however, this may not suit everyone and is only a guide. The best guide is YOU! Rate how you feel (perceived exertion) 1-2 Very Light, 2-3 Light, 3-4 moderately light, 4-5 ok, 5-6 moderately hard, 6-7 quite hard, 7-8 hard, 8-9 very hard, 9-10 extremely hard. Identify how you feel and increase/decrease as appropriate.

To ensure you are not anaerobic training test by trying to hold a conversation while exercising, if you can then the muscles are receiving enough oxygen, if you cant then you are not receiving enough oxygen and you will need to reduce your intensity.