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