The ideal range of heart rate for effective cardiovascular training is typically between 50% and 85% of an individual's maximum heart rate. To estimate maximum heart rate, subtract age from 220. Training within this target zone enhances cardiovascular fitness, increases endurance, and burns calories more efficiently. Monitoring heart rate during exercise allows individuals to optimize their workouts and ensure they are working hard enough to achieve their fitness goals. Maintaining this intensity aids in promoting overall heart health and stamina.