Work out a minimum of four times each week, achieving your Target Heart Rate (THR) for 30 each session. You will benefit most from cardiovascular exercise if your body is using stored body fat for fuel instead of muscle tissue. If you are exercising in your THR zone, you will be burning approximately 90% fat and 10% sugar. You will also be burning a significant number of calories and ensuring against an anaerobic workout (or one that is fueled mostly by replaceable sugar).

To figure out your THR zone, subtract your age from the number 220. This number is your maximum heart rate. Now take your maximal heart rate and multiply it by 65%, which will result in the low-end of your zone. To get the higher end of your THR zone, multiply your maximal heart rate by 85%. The most effective way to stay in your target heart rate zone is to wear a heart rate monitor.