Target heart rate

[googler]

I'm a 21 year old male I was just wondering what my heart rate should be when I am exercising.

Say for example when I am cycling for 20 minutes on level 15 (out of 20). Using the cross trainer for 20 minutes on level 15 ( out of 20) and running at a speed of 11km/ph for 15 minutes. My gym instructor put down on program that my target heart rate is 140 - 170. Surely that is too high? If it goes above 160 I slow down until it gets to around 150.

What the best method for lower my heart rate while I am exercising?

Also, how reliable are the heart rate monitors that you hold onto while exercising, on bikes, crosstrainers, treadmills etc?

Thanks

 

[Britannia]

You can work out your maximal heart rate by subtracting your age from 220. This is the heart rate you should aim for if your looking to build cardiac performance and exercise endurance.
If your aim is to burn fat, then aim for your sub-maximal heart rate which is worked out by subtracting your age from 220, then multiplying that figure by 0.85.

 

[made_guy82]

Man I've always had good results with the conversation test...
if you can hold a conversation, but only in between hiffing and puffing, you're in the fat loss zone. Sweating reasonably is also a good sign.

Also, you can try interval training to improve your stamina at the higher levels, just do as you're doing - train at the higher rate until you can't bear it any longer (don't be a pussy about it though) then drop back to something more comfortable to recover, then do another high tempo burst.

Honestly, most trainers are dumb as dog-sh*t and don't care about your health as much as they like working people into the ground and getting paid. Honestly, I think you can tell when you're not working hard enough, and you're also the only one who really knows (and feels) when you're working too hard. If you're serious about it, you can push yourself enough to get the results you desire.