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Exercise heart rates for 16 year olds

Light to Moderate Exercise

The target pulse rate zone for a 16 year old male to burn fat during light to moderate exercise is 102 to 141 beats per minute1. 16 year old females working out to loose weight should exercise between 96 and 132 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 143 to 173 beats per minute for a 16 year old male and between 134 and 163 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 16 year old boys, the maximum rate is approximately 204 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 192 beats per minute maximum pulse for a 16 year old female. See also: Resting heart rates for 16 year olds



Exercise heart training zones chart for 16 year old boys
% Max Exercise Pulse
90-100% Maximum
Maximize Performance
184-204 bpm
80-89% Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
163-182 bpm
70-79% Moderate (Aerobic Zone)
Improve Fitness
143-161 bpm
60-69% Light (Recovery Zone)
Weight Loss & Improve Fitness
122-141 bpm
50-59% Very Light
Weight Loss
102-120 bpm
Exercise heart training zones chart for 16 year old girls
% Max Exercise Pulse
90-100% Maximum
Maximize Performance
173-192 bpm
80-89% Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
154-171 bpm
70-79% Moderate (Aerobic Zone)
Improve Fitness
134-152 bpm
60-69% Light (Recovery Zone)
Weight Loss & Improve Fitness
115-132 bpm
50-59% Very Light
Weight Loss
96-113 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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