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What should be the ideal heart rate while exercising |

Sandy Verma | December 16, 2025 10:25 AM CST

Heart rate is one of the most rooted yet important ways to know about an individual’s overall health, yet it’s something that many of us simply overlook. Understanding of the ideal heart rate while exercising is all the more crucial as it can help individuals train smarter and support long term health. Heart rate speeds up when the body is performing tasks that demand physical strength. When we exercise, our heart rate speeds up. According to an article published in GQwhen we’re ‘fit,’ our hearts can do this efficiently, and need to beat less times per minute. If we’re unfit, our hearts will need to beat harder.

According to a study in NIHa consistently elevated resting heart rate is a sign of poor physical fitness, and heightened blood pressure.Also read: What is VO2 max and why it matters for heart-health and longevity

Key heart rate numbers

Resting heart rate- Typically 60 to 100 beats per minute for most adults. This is simply the heart rate when an individual is at restMaximum heart rate- This is the highest rate your heart can safely reach during intense exercise. The simple formula to calculate MHR is: 220- your age Fitness trainer Adam Enaz told the GQ that it’s best to train within 50-85% of your max heart rate, depending on your goal. According to an article published by theUniversity of Iowa Health Care If your heart rate is 50 to 85 percent of your maximum heart rate, you have hit your target heart zone and are working at the right level of intensity. Also read: John Cena’s final match spotlights more than nostalgia: Inside the wrestling legend’s workout routine, fitness and enduring strengthFitness trainer Adam Enaz told the GQ that optimal heart rate zone per exercise should be:

Walking/Light Cycling – 50-60% of MHR
Steady-State Running – 60-75% MHR
Weightlifting – 60-80% MHR
HIIT/Sprints – 80-95%

While there is no single “perfect” heart rate for everyone, exercising within the recommended target heart rate zones can make workouts both safer and more effective. Staying within 50 to 85 percent of your maximum heart rate allows the heart to strengthen gradually, improves endurance, and supports overall cardiovascular health.Disclaimer: This article is for informational purposes only and is not intended as medical advice. Heart rate zones and exercise recommendations may vary based on age, fitness level, and underlying health conditions.