Dial In Your Workout: The Heart-Rate Zones That Maximize Fitness

Experts say monitoring your heart rate helps you train safely and efficiently. For most people, aim for about 50-85% of max heart rate, with zone targets such as 50-60% for walking, 60-75% for steady cardio, 60-80% for weightlifting, and 80-95% for HIIT. Resting heart rate (roughly 60-100 bpm for most, 40-50 bpm for well-trained individuals) reflects fitness level, while unusually high or low values can signal overtraining, dehydration, bradycardia, or other issues. Wearable monitors simplify tracking, and techniques like diaphragmatic nasal breathing, proper warm-ups, hydration, nutrition, and adequate sleep can help lower HR and improve recovery. If your numbers stay off over time, consult a professional.