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Exercise heart rates for 24 year olds

Light to Moderate Exercise

The target pulse rate zone for a 24 year old male to burn fat during light to moderate exercise is 98 to 135 beats per minute1. 24 year old females working out to loose weight should exercise between 92 and 128 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 137 to 167 beats per minute for a 24 year old male and between 129 and 157 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 24 year old men, the maximum rate is approximately 196 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 185 beats per minute maximum pulse for a 24 year old female. See also: Resting heart rates for 24 year olds



Exercise heart training zones chart for 24 year old men
% Max Exercise Pulse
90-100% Maximum
Maximize Performance
176-196 bpm
80-89% Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
157-174 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
Exercise heart training zones chart for 24 year old women
% Max Exercise Pulse
90-100% Maximum
Maximize Performance
166-185 bpm
80-89% Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
148-165 bpm
70-79% Moderate (Aerobic Zone)
Improve Fitness
129-146 bpm
60-69% Light (Recovery Zone)
Weight Loss & Improve Fitness
111-128 bpm
50-59% Very Light
Weight Loss
92-109 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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