Exercise heart rates for 77 year olds
Light to Moderate Exercise
The target pulse rate zone for a 77 year old male to burn fat during light to moderate exercise is 72 to 99 beats per minute1. 77 year old females working out to loose weight should exercise between 69 and 95 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 100 to 122 beats per minute for a 77 year old male and between 97 and 118 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 77 year old men, the maximum rate is approximately 143 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 138 beats per minute maximum pulse for a 77 year old female. See also: Resting heart rates for 77 year olds
Exercise heart training zones chart for 77 year old men
| % Max | Exercise | Pulse |
|---|---|---|
| 90-100% | Maximum Maximize Performance |
129-143 bpm |
| 80-89% | Hard (Anaerobic Zone) Maximize Performance & Improve Fitness |
114-127 bpm |
| 70-79% | Moderate (Aerobic Zone) Improve Fitness |
100-113 bpm |
| 60-69% | Light (Recovery Zone) Weight Loss & Improve Fitness |
86-99 bpm |
| 50-59% | Very Light Weight Loss |
72-84 bpm |
Exercise heart training zones chart for 77 year old women
| % Max | Exercise | Pulse |
|---|---|---|
| 90-100% | Maximum Maximize Performance |
124-138 bpm |
| 80-89% | Hard (Anaerobic Zone) Maximize Performance & Improve Fitness |
111-123 bpm |
| 70-79% | Moderate (Aerobic Zone) Improve Fitness |
97-109 bpm |
| 60-69% | Light (Recovery Zone) Weight Loss & Improve Fitness |
83-95 bpm |
| 50-59% | Very Light Weight Loss |
69-82 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