How to Determine Target Heart Rate Range for Moderate-Intensity Exercise

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

What formula can be used to calculate the maximum heart rate?

How can we determine the percentages for moderate-intensity exercise?

Target Heart Rate Range for Moderate-Intensity Exercise

For moderate-intensity exercise, the target heart rate range to maintain during the workout is between 50-70% of the maximum heart rate. This equates to a heart rate range of 100-140 beats per minute.

When engaging in moderate-intensity exercise, it is essential to maintain a target heart rate range to ensure you are working at the right intensity level for optimal benefits. To determine this target heart rate range, follow these steps:

Calculating Maximum Heart Rate

The first step is to calculate the maximum heart rate using the formula: MHR = 220 - Age. For example, if the individual's age is 20 (like Rosa in the scenario), her maximum heart rate would be 200 beats per minute.

Determining Percentages for Moderate-Intensity Exercise

Moderate-intensity exercise typically falls between 50-70% of the maximum heart rate. In Rosa's case, 50% of 200 beats per minute would be 100, and 70% would be 140.

Therefore, Rosa should aim to maintain a target heart rate range of 100-140 beats per minute during her exercise program to achieve moderate intensity and reap the benefits of her workout.