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Exercise heart rates for 28 year olds

Light to Moderate Exercise

The target pulse rate zone for a 28 year old male to burn fat during light to moderate exercise is 96 to 132 beats per minute1. 28 year old females working out to loose weight should exercise between 91 and 125 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 134 to 163 beats per minute for a 28 year old male and between 127 and 154 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 28 year old men, the maximum rate is approximately 192 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 181 beats per minute maximum pulse for a 28 year old female. See also: Resting heart rates for 28 year olds



Exercise heart training zones chart for 28 year old men
% 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
Exercise heart training zones chart for 28 year old women
% Max Exercise Pulse
90-100% Maximum
Maximize Performance
163-181 bpm
80-89% Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
145-161 bpm
70-79% Moderate (Aerobic Zone)
Improve Fitness
127-143 bpm
60-69% Light (Recovery Zone)
Weight Loss & Improve Fitness
109-125 bpm
50-59% Very Light
Weight Loss
91-107 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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