What you know about heart rate?

You may not know how intense your workout is, or rather how hard your heart is working. Below is a table to know your HR zone.

Age	Target HR Zone 50-85%	Average Maximum Heart Rate, 100%
20 years	100-170 beats per minute	200 beats per minute
30 years	95-162 beats per minute	190 beats per minute
35 years	93-157 beats per minute	185 beats per minute
40 years	90-153 beats per minute	180 beats per minute
45 years	88-149 beats per minute	175 beats per minute
50 years	85-145 beats per minute	170 beats per minute
55 years	83-140 beats per minute	165 beats per minute
60 years	80-136 beats per minute	160 beats per minute
65 years	78-132 beats per minute	155 beats per minute
70 years	75-128 beats per minute	150 beats per minute

Safety tips for seniors

1. Ask your doctor if you are fit for exercise or needed any medication before physical activities
2. Start with low intense exercise before trying moderate/ high intense workout
3. Always monitor your heart rate
4. Never skip warm up and cool down/ stretching
5. Avoid exercise alone- other park/ exercise station users are around

Cardio vs Weights Training for fat burning

Cardio is aerobic workout that you will only need a pair of running shoes to get it done (Running). Good for heart and burning calories, but may not increase much metabolism comparing weights training. Most important in fat burning is to raise metabolism, rather than just burning calories during exercise. A mixture of cardio and weights training will have a better and faster results in fat burning.

Mass gainer vs whey protein supplement

Which one to choose? Unless you are underweight and seriously need to put on mass, you may go for mass gainer because it has much higher calories from carbs, protein and fats. If you are looking into lean muscle gain, whey protein is recommended. Before taking any supplement, make sure you have no food allergy and no health condition.