Exercise heart rates for 13 year olds
Light to Moderate Exercise
The target pulse rate zone for a 13 year old male to burn fat during light to moderate exercise is 104 to 143 beats per minute1. 13 year old females working out to loose weight should exercise between 97 and 134 bpm. This exercise range corresponds to 50% to 69% of the maximum target rate for your age.
Moderate to Intense Exercise
The American Heart Association recommends hard exercise up to 85% of your maximum heart rate1. The target zone during intense exercise (70% to 85% of maximum heart rate) ranges from 145 to 176 beats per minute for a 13 year old male and between 136 and 165 for females.
Maximum Heart Rate
Maximum heart rate is the upper threshold that your cardiovascular system can sustain during physical exertion. This rate decreases with age. The maximum heart rate for males (HRmax) can be estimated using the Karvonen method as 220 minus your age. So for 13 year old boys, the maximum rate is approximately 207 beats per minute. A modified HRmax formula specific to women has been developed as 206 minus 88 percent of your age2. This method results in a 195 beats per minute maximum pulse for a 13 year old female. See also: Resting heart rates for 13 year olds
Exercise heart training zones chart for 13 year old boys
| % Max | Exercise | Pulse |
|---|---|---|
| 90-100% | Maximum Maximize Performance |
186-207 bpm |
| 80-89% | Hard (Anaerobic Zone) Maximize Performance & Improve Fitness |
166-184 bpm |
| 70-79% | Moderate (Aerobic Zone) Improve Fitness |
145-164 bpm |
| 60-69% | Light (Recovery Zone) Weight Loss & Improve Fitness |
124-143 bpm |
| 50-59% | Very Light Weight Loss |
104-122 bpm |
Exercise heart training zones chart for 13 year old girls
| % Max | Exercise | Pulse |
|---|---|---|
| 90-100% | Maximum Maximize Performance |
175-195 bpm |
| 80-89% | Hard (Anaerobic Zone) Maximize Performance & Improve Fitness |
156-173 bpm |
| 70-79% | Moderate (Aerobic Zone) Improve Fitness |
136-154 bpm |
| 60-69% | Light (Recovery Zone) Weight Loss & Improve Fitness |
117-134 bpm |
| 50-59% | Very Light Weight Loss |
97-115 bpm |
Source Citations
- American Heart Association Target Heart Rates
- Martha Gulati, MD et al., Circulation Heart Rate Response to Exercise Stress Testing in Asymptomatic Women