Exercise heart rates for 21 year olds
Light to Moderate Exercise
The target pulse rate zone for a 21 year old male to burn fat during light to moderate exercise is 100 to 137 beats per minute1. 21 year old females working out to loose weight should exercise between 94 and 129 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 139 to 169 beats per minute for a 21 year old male and between 131 and 159 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 21 year old men, the maximum rate is approximately 199 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 188 beats per minute maximum pulse for a 21 year old female. See also: Resting heart rates for 21 year olds
Exercise heart training zones chart for 21 year old men
| % Max | Exercise | Pulse |
|---|---|---|
| 90-100% | Maximum Maximize Performance |
179-199 bpm |
| 80-89% | Hard (Anaerobic Zone) Maximize Performance & Improve Fitness |
159-177 bpm |
| 70-79% | Moderate (Aerobic Zone) Improve Fitness |
139-157 bpm |
| 60-69% | Light (Recovery Zone) Weight Loss & Improve Fitness |
119-137 bpm |
| 50-59% | Very Light Weight Loss |
100-117 bpm |
Exercise heart training zones chart for 21 year old women
| % Max | Exercise | Pulse |
|---|---|---|
| 90-100% | Maximum Maximize Performance |
169-188 bpm |
| 80-89% | Hard (Anaerobic Zone) Maximize Performance & Improve Fitness |
150-167 bpm |
| 70-79% | Moderate (Aerobic Zone) Improve Fitness |
131-148 bpm |
| 60-69% | Light (Recovery Zone) Weight Loss & Improve Fitness |
113-129 bpm |
| 50-59% | Very Light Weight Loss |
94-111 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