Step-by-step explanation:
The recommended intensity range for developing cardiorespiratory endurance is typically defined as 60-85% of your maximum heart rate (MHR). This range is commonly referred to as the target heart rate zone.
To calculate your target heart rate zone, you can use the following steps:
1. Determine your estimated maximum heart rate (MHR): Subtract your age from 220. For example, if you are 30 years old, your estimated MHR would be 220 - 30 = 190 beats per minute (bpm).
2. Calculate the lower and upper limits of your target heart rate zone: Multiply your MHR by 0.6 and 0.85 to determine the lower and upper limits, respectively. For example, using the MHR of 190 bpm, the target heart rate zone would be approximately 114-162 bpm (190 x 0.6 = 114 bpm and 190 x 0.85 = 162 bpm).
During cardiovascular exercise sessions aimed at developing cardiorespiratory endurance, it is generally recommended to maintain your heart rate within this target heart rate zone for an extended duration, typically 20-60 minutes. This sustained moderate-to-high intensity stimulates cardiovascular adaptations, such as improved oxygen delivery, increased aerobic capacity, and enhanced endurance.
However, it's important to note that individual fitness levels, health conditions, and exercise goals can influence the specific intensity range. It's always recommended to consult with a healthcare professional or certified fitness trainer to personalize the intensity recommendations based on your specific needs and capabilities.