What is the consequence of exercising below the target heart rate?

Exercising below the target heart rate primarily results in little to no fitness gain because the body is not being sufficiently challenged to improve cardiovascular fitness, strength, or endurance. The target heart rate zone is determined based on an individual's maximum heart rate and is essential for achieving optimal fitness benefits during aerobic exercise. When individuals exercise at a lower intensity, they may not be engaging in a level of effort that stimulates the heart and muscles enough to induce adaptations, such as increased aerobic capacity or muscle strength.

While lower-intensity exercise may be beneficial for certain goals, like recovery or gentle movement, it does not promote significant improvements in overall fitness. To achieve cardiovascular and muscular improvements, individuals should aim to exercise within their target heart rate zone, which ensures that their body is working hard enough to trigger adaptations that lead to enhanced fitness levels.