Aerobic Heart Rate Chart

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Maximum heart rate calculated at: (220) minus your age in years

Age 

Maximum HR

50 percent

75 percent

85 percent

20

200

100

150

170

25

195

98

146

166

30

190

95

142

161

35

185

93

138

157

40

180

90

135

153

45

175

88

131

149

50

170

85

127

144

55

165

83

123

140

60

160

80

120

136

65

155

78

116

132

70

150

75

113

127

75

145

72

108

123

80

140

70

104

119

85

135

68

101

115

 

Knowing your target heart rate can help you pace yourself during aerobic exercise sessions. The heart rate chart above gives target heart rates based on percentage of maximum heart rate according to your age.

Aerobic exercise can be any activity that uses large muscles in continuous rhythmic motion to elevate your heart rate (such as jogging, bicycling or rowing).

American Heart Association (AHA) recommends aerobic activity for at least 30 minutes on most days of the week. According to AHA, target heart rate should be 50 percent of maximum for the first few weeks, building up to 75 percent gradually over a six month period, then up to 85 percent. However, you don't have to exercise that hard to stay in shape.
 
 
 
  
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