What is the target heart rate zone for moderate-intensity exercise?

The target heart rate zone for moderate-intensity exercise is typically defined as 50 to 70% of an individual's maximum heart rate. This range is considered ideal for improving cardiovascular fitness while still allowing for conversation, which is a hallmark of moderate-intensity activities.

During this target zone, the heart is working hard enough to provide health benefits, such as improved heart and lung function, without reaching the higher levels of exertion associated with vigorous exercise. This moderate range allows for a balance where individuals can sustain their activity longer, fostering adherence to an exercise regimen and promoting health improvements.

Maximum heart rate varies for each person, generally estimated as 220 minus the person's age. Once the maximum heart rate is determined, calculating 50 to 70% of that provides the appropriate ranges for moderate-intensity aerobic activities. This guidance is in line with recommendations from various health organizations, indicating that this level of intensity is beneficial for most individuals aiming to enhance their fitness levels.