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Exercise heart rates for 22 year olds

Light to Moderate Exercise

The target pulse rate zone for a 22 year old male to burn fat during light to moderate exercise is 99 to 137 beats per minute1. 22 year old females working out to loose weight should exercise between 93 and 129 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 139 to 168 beats per minute for a 22 year old male and between 131 and 159 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 22 year old men, the maximum rate is approximately 198 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 187 beats per minute maximum pulse for a 22 year old female. See also: Resting heart rates for 22 year olds



Exercise heart training zones chart for 22 year old men
% Max Exercise Pulse
90-100% Maximum
Maximize Performance
178-198 bpm
80-89% Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
158-176 bpm
70-79% Moderate (Aerobic Zone)
Improve Fitness
139-156 bpm
60-69% Light (Recovery Zone)
Weight Loss & Improve Fitness
119-137 bpm
50-59% Very Light
Weight Loss
99-117 bpm
Exercise heart training zones chart for 22 year old women
% Max Exercise Pulse
90-100% Maximum
Maximize Performance
168-187 bpm
80-89% Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
149-166 bpm
70-79% Moderate (Aerobic Zone)
Improve Fitness
131-147 bpm
60-69% Light (Recovery Zone)
Weight Loss & Improve Fitness
112-129 bpm
50-59% Very Light
Weight Loss
93-110 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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