• Anaerobic (intense) heart rate: Multiply your maximum heart rate by 90 percent
• Cross training/interval: Multiply your maximum heart rate by 80 percent
• Moderate aerobic (light cardiovascular exercises): Multiply your maximum heart rate by 70 percent
• Light cardio (very light cardiovascular exercise): Multiply your maximum heart rate by 60 percent

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Keep in mind that these different zones correspond to how your body is burning up fat and calories. For most people, reaching the 60 percent ' light cardio) range is the optimal level for fat burning. This might involve exercises like step aerobics, fast-paced walking or even jogging. The 90 percent range (intense/anaerobic) is the optimal range for increasing stamina and endurance. This might involve exercises like sprinting, running and jumping rope. To get the most out of your workouts, you will need to select a range and make sure you're performing within that range for at least 20 minutes. Using a heart rate monitor can help you get there and help you keep maintain a healthy level of exercise, no matter what your fitness level may be.