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Exercise heart rates for 11 year olds

Light to Moderate Exercise

The target pulse rate zone for a 11 year old male to burn fat during light to moderate exercise is 104 to 144 beats per minute1. 11 year old females working out to loose weight should exercise between 98 and 135 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 146 to 178 beats per minute for a 11 year old male and between 137 and 167 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 11 year old boys, the maximum rate is approximately 209 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 196 beats per minute maximum pulse for a 11 year old female. See also: Resting heart rates for 11 year olds



Exercise heart training zones chart for 11 year old boys
% Max Exercise Pulse
90-100% Maximum
Maximize Performance
188-209 bpm
80-89% Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
167-186 bpm
70-79% Moderate (Aerobic Zone)
Improve Fitness
146-165 bpm
60-69% Light (Recovery Zone)
Weight Loss & Improve Fitness
125-144 bpm
50-59% Very Light
Weight Loss
104-123 bpm
Exercise heart training zones chart for 11 year old girls
% Max Exercise Pulse
90-100% Maximum
Maximize Performance
177-196 bpm
80-89% Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
157-175 bpm
70-79% Moderate (Aerobic Zone)
Improve Fitness
137-155 bpm
60-69% Light (Recovery Zone)
Weight Loss & Improve Fitness
118-135 bpm
50-59% Very Light
Weight Loss
98-116 bpm


Source Citations
  1. American Heart Association Target Heart Rates
  2. Martha Gulati, MD et al., Circulation Heart Rate Response to Exercise Stress Testing in Asymptomatic Women


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