Heart Rate Zones Explained
Age-based heart-rate zones are broad guides, not personalized exercise prescriptions. Medications, heart conditions, fitness and temperature can all change heart-rate response.
Target heart-rate zones are general exercise-intensity estimates. Learn what moderate and vigorous zones mean and why individual targets can differ.
The basic age-based method
A commonly used estimate is 220 minus age for maximum heart rate, then roughly 50–70% for moderate intensity and 70–85% for vigorous activity.
Why the number is only a guide
The American Heart Association describes these figures as averages. People taking heart-rate-altering medicines or living with heart conditions may need individualized targets.
Use effort cues too
Heart rate is one way to judge intensity. How hard an activity feels, whether you can talk comfortably and advice from a clinician may be equally important depending on your health context.
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Sources
Medical information on Daily Vitality is for general education and is not a diagnosis or a substitute for care from a qualified health professional.