What is the effect of exercising at a heart rate above your target range?

Exercising at a heart rate above your target range can lead to increased risks of injury and fatigue for several reasons. When you exceed your target heart rate, your body is under more intense stress; this can result in overexertion. As intensity rises, the likelihood of muscle strain, joint issues, and overheating also increases, which raises the risk of injury. Fatigue can set in more quickly when your heart rate is elevated beyond the target, as your muscles quickly deplete their energy stores, leading to exhaustion sooner than expected.

Additionally, while pushing harder can sometimes lead to short-term benefits, consistently exercising above your target range can hinder long-term progress and adaptation. Balancing intensity within the target heart rate can help promote endurance, allowing safe adaptations to occur over time without the negative consequences associated with excessive strain.