What is the recommended target zone on the rating of perceived effort scale?

The recommended target zone on the rating of perceived effort scale is between 12 and 16. This range is often associated with moderate to vigorous intensity levels of exercise, which is where individuals are likely to experience benefits from cardiovascular improvement and weight control without overexerting themselves.

In this zone, participants typically feel a noticeable increase in effort but are still able to maintain a conversation, which indicates that the intensity is appropriate for building endurance and promoting fat loss while minimizing the risk of injury. Focusing on this target zone helps in guiding individuals toward an effective exercise regimen that aligns with their fitness goals, ensuring that they neither strain themselves too much nor fall into low-intensity patterns that may not yield optimal results.

Choosing a target effort level within this specific range supports the balance needed for sustainable weight management and overall physical fitness.