International Sports Sciences Association (ISSA) Trainer Practice Exam

ISSA recommends training at what percentage of maximum heart rate for aerobic training?

1. 40% to 60%

2. 55% to 85%

3. 70% to 90%

4. 20% to 40%

The correct answer is: 55% to 85%

The recommended percentage of maximum heart rate for aerobic training is 55% to 85%. This range is considered effective for improving cardiovascular fitness and endurance. Training within this zone allows individuals to stress their cardiovascular system adequately, promoting adaptations that lead to improved heart and lung capacity, as well as increased stamina. When engaging in aerobic exercise, staying within this heart rate range ensures that the body is utilizing oxygen efficiently to convert energy during prolonged activities. This intensity is optimal for enhancing overall aerobic capacity, which is beneficial for athletic performance, weight management, and general health. The other ranges mentioned do not align with the optimal training zone for aerobic conditioning. Training at 40% to 60% may be more suitable for beginners or for recovery workouts, while 70% to 90% is typically too intense for general aerobic conditioning and is more appropriate for anaerobic or high-intensity training. The 20% to 40% range is generally too low to elicit significant cardiovascular benefits, serving more as a warm-up or light activity intensity. Thus, the recommendation of 55% to 85% provides a balanced approach to improving aerobic fitness.