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Exercise heart rates for 30 year olds

Light to Moderate Exercise

The target pulse rate zone for a 30 year old male to burn fat during light to moderate exercise is 95 to 131 beats per minute1. 30 year old females working out to loose weight should exercise between 90 and 124 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 133 to 162 beats per minute for a 30 year old male and between 126 and 153 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 30 year old men, the maximum rate is approximately 190 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 180 beats per minute maximum pulse for a 30 year old female. See also: Resting heart rates for 30 year olds



Exercise heart training zones chart for 30 year old men
% Max Exercise Pulse
90-100% Maximum
Maximize Performance
171-190 bpm
80-89% Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
152-169 bpm
70-79% Moderate (Aerobic Zone)
Improve Fitness
133-150 bpm
60-69% Light (Recovery Zone)
Weight Loss & Improve Fitness
114-131 bpm
50-59% Very Light
Weight Loss
95-112 bpm
Exercise heart training zones chart for 30 year old women
% Max Exercise Pulse
90-100% Maximum
Maximize Performance
162-180 bpm
80-89% Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
144-160 bpm
70-79% Moderate (Aerobic Zone)
Improve Fitness
126-142 bpm
60-69% Light (Recovery Zone)
Weight Loss & Improve Fitness
108-124 bpm
50-59% Very Light
Weight Loss
90-106 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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