To determine an ideal heart rate zone for exercise, individuals first need to calculate their maximum heart rate (MHR) by subtracting their age from 220. The target heart rate zone for moderate intensity typically ranges from 50%-70% of MHR, while the vigorous intensity zone spans 70%-85%. Heart rate monitors or fitness trackers can help individuals stay within their desired zones during workouts. Monitoring perceived exertion, breathing rate, and energy levels can also guide intensity adjustments, maximizing efficiency and safety during training sessions.