Then calculate your resting heart rate (beats per minute) (Count heart rate for 10 seconds and multiply by 6)
Subtract resting heart rate from estimated maximum heart rate.
Multiply this number by 60% and add back the resting heart beat(for target heart rate zone for fat burning)
the Multiply this number by 80% and add back resting heart beat (for target heart rate zone for cardio training)
220-29 = 191 (estimated maximum heart rate)
12 beats in 10 seconds; 12 x 6 = 72
191-72 = 119
119 x .6 = 71.4
71.4 + 72 = 143.4 (for fat burning)
119 x .8 = 95.4
95.4 + 72 = 167.4 (for cardio training)
The longer you can stay near the cardio training target heart rate the more likely you will lose more of your body fat.
here are a couple of websites to help explain it:
So for today try to work out for at least 30 minutes, keeping your heart rate in the 60%-80% zone and keep up on you notebooks for the week.