What is the recommended range of aerobic training intensity for beginners?

The recommended range of aerobic training intensity for beginners is 50-65% of the maximum heart rate. This level of intensity allows beginners to build their cardiovascular endurance gradually without risking injury or excessive fatigue. At this percentage, the workouts are challenging enough to elicit improvements in fitness while still being manageable for someone who is new to aerobic exercise.

Training at this lower intensity helps beginners develop a strong aerobic base, enhancing their ability to perform aerobic activities more efficiently over time. As individuals progress and their fitness levels increase, they can gradually increase the intensity of their workouts to higher heart rate zones for more significant improvements.

In contrast, higher intensity ranges, such as 75-80% or 85-90% of maximum heart rate, are more suitable for individuals who have already established a base level of fitness, as these intensities can lead to quicker fatigue and a greater risk of injury for those who are not yet conditioned. While training at lower intensities may not result in rapid changes, it is crucial for overall fitness development and long-term adherence to an exercise program.