Exercise heart rates for 54 year olds
Light to Moderate Exercise
The target pulse rate zone for a 54 year old male to burn fat during light to moderate exercise is 83 to 115 beats per minute1. 54 year old females working out to loose weight should exercise between 79 and 109 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 116 to 141 beats per minute for a 54 year old male and between 111 and 135 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 54 year old men, the maximum rate is approximately 166 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 158 beats per minute maximum pulse for a 54 year old female. See also: Resting heart rates for 54 year olds
Exercise heart training zones chart for 54 year old men
| % Max | Exercise | Pulse |
|---|---|---|
| 90-100% | Maximum Maximize Performance |
149-166 bpm |
| 80-89% | Hard (Anaerobic Zone) Maximize Performance & Improve Fitness |
133-148 bpm |
| 70-79% | Moderate (Aerobic Zone) Improve Fitness |
116-131 bpm |
| 60-69% | Light (Recovery Zone) Weight Loss & Improve Fitness |
100-115 bpm |
| 50-59% | Very Light Weight Loss |
83-98 bpm |
Exercise heart training zones chart for 54 year old women
| % Max | Exercise | Pulse |
|---|---|---|
| 90-100% | Maximum Maximize Performance |
143-158 bpm |
| 80-89% | Hard (Anaerobic Zone) Maximize Performance & Improve Fitness |
127-141 bpm |
| 70-79% | Moderate (Aerobic Zone) Improve Fitness |
111-125 bpm |
| 60-69% | Light (Recovery Zone) Weight Loss & Improve Fitness |
95-109 bpm |
| 50-59% | Very Light Weight Loss |
79-94 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