What is the ideal heart rate reserve for moderate-intensity exercise?

The ideal heart rate reserve for moderate-intensity exercise is recognized as 50-70% of the heart rate reserve. Heart rate reserve is calculated by subtracting resting heart rate from maximum heart rate, allowing for a more individualized approach to determining exercise intensity.

Moderate-intensity exercise is typically characterized by activities that noticeably elevate heart rate, making it sustainable for a longer duration than high-intensity efforts. Targeting 50-70% of the heart rate reserve enables individuals to engage in cardiovascular activities that improve aerobic capacity, endurance, and overall fitness levels.

This intensity range is suitable for most individuals who are in a basic training regimen, promoting benefits such as improved heart health and fat metabolism without leading to excessive fatigue or the risk of injury associated with more intense levels of exertion.

In contrast, other ranges, such as 30-50% for light exercise or 70-85% for vigorous exercise, do not align with the parameters established for moderate-level intensity. The latter is too strenuous for moderate-intensity guidelines, while the lower range does not suffice in elevating the heart rate significantly enough to achieve the desired physiological adaptations.