The recommended range of heart rate for effective cardiovascular training typically falls between 50% to 85% of an individual's maximum heart rate. This range varies depending on fitness levels and specific training goals, but targeting 70%-85% is often ideal for improving cardiovascular endurance. To find the maximum heart rate, subtract your age from 220. Regularly exercising within this heart rate zone optimizes aerobic capacity and enhances overall cardiovascular health, improving the efficiency of the heart and lungs over time.