Hello there! As a fitness and health expert, I'm here to provide you with the best advice on maintaining a healthy and effective workout routine. One of the key aspects of a successful fitness regimen is staying within your target heart rate (THR) zone during exercise. This ensures that you're working out in a way that's both safe and beneficial for your cardiovascular health.
Staying within your THR zone is crucial because it allows your heart to work at an optimal level, improving its efficiency and overall fitness. It's important to note that the duration you should stay in your THR zone can vary depending on your fitness level and the type of exercise you're doing.

**Aim to be at your THR for at least 15 to 20 minutes workout time, and ideally 35 to 45 minutes.** This is a general guideline that can help you get the most out of your workouts. The longer you can maintain this level of intensity, the more your cardiovascular system will benefit. However, it's also important to listen to your body and not push yourself too hard, especially if you're new to exercise or have any health concerns.

If you're a beginner, it's wise to start at a lower intensity. Aim for **65 percent to 70 percent of your maximum heart rate (MHR)** and gradually increase the intensity as your fitness level improves. This approach helps to prevent injury and allows your body to adapt to the increased demands of exercise.

To calculate your MHR, you can use the following formula: 220 minus your age. Once you have your MHR, you can determine your THR by multiplying your MHR by the percentage of intensity you want to achieve (e.g., 0.65 for 65% intensity).

Staying within your THR zone not only improves your cardiovascular health but also helps with weight management, stress reduction, and overall well-being. It's a balanced approach that can lead to sustainable fitness results.

Remember, consistency is key. Regular exercise, combined with a healthy diet and lifestyle, can significantly improve your quality of life. And always consult with a healthcare professional before starting any new exercise program, especially if you have any pre-existing health conditions.

Now, let's move on to the translation of the above information into Chinese.

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Aim to be at your THR for at least 15 to 20 minutes workout time, and ideally 35 to 45 minutes. If you're a beginner, start at 65 percent to 70 percent of your maximum heart rate and gradually increase the intensity.read more >>