But in real life my Max HR is 195, so I changed this in user setting on the FT4.
WARM UP 50%-60% OF YOUR MAX HEART RATE.
Warm up and cool down before and after exercise in these zones, least intense.
FAT BURN 60%-70% OF MAX HEART RATE.
Stay in this zone if your goal is to lose weight.
Your body is fueled by 10% Carbohydrates, 5% Protein 85% Fat.
The actual number of calories burned per minute will be less than in higher zones,but you will be able to maintain exercise for longer periods.
CARDIO 70%-80% OF YOUR MAX HEART RATE.
Also called the Aerobic Zone.
In this zone you'll get the greatest health benefits overall.
Your heart and lung capacity will increase and your overall fitness will also increase, so you will be able to exercise for longer.
Your body will get 50% of your calories from fat, 50% from carbohydrates and protein burn will be minimal.
EXTREME 80%-90% OF MAX HEART RATE.
Also called the Anaerobic Zone.
This is a highly intense exercise and should be limited to no more than 10-20 minutes.
Your body's ability to consume oxygen will increase.
If you push it too hard your body will start to produce lactic acid.
Your body will burn 85% Carbohydrates, 15% fat and minimal percentage of protein.
MAX 90%-100% OF YOUR MAX HEART RATE.
You are pushing your heart to the limits here and should consult your doctor to check if you can exercise in this zone safely.
From my own experience I never consulted a doctor about my exercise. But I do have high blood pressure and was told basically not to exercise, which to me seems dumb. Because exercise helps lower blood pressure long term. But you have to make your own decisions.
I was also told at the gym I can only use the cardio equipment and not the weight studio.
I ignored the doctor and gym instructor and dropped my blood pressure. I'm not saying it's right for you, just showing my example.
There are video's out there by doctors that encourage exercise even if it's only walking to lower blood pressure and improve a whole lot of health issues and prevent health problems in future.