Quantcast

Exercise heart rates for 31 year olds

Light to Moderate Exercise

The target pulse rate zone for a 31 year old male to burn fat during light to moderate exercise is 94 to 130 beats per minute1. 31 year old females working out to loose weight should exercise between 89 and 123 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 132 to 161 beats per minute for a 31 year old male and between 125 and 152 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 31 year old men, the maximum rate is approximately 189 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 179 beats per minute maximum pulse for a 31 year old female. See also: Resting heart rates for 31 year olds



Exercise heart training zones chart for 31 year old men
% Max Exercise Pulse
90-100% Maximum
Maximize Performance
170-189 bpm
80-89% Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
151-168 bpm
70-79% Moderate (Aerobic Zone)
Improve Fitness
132-149 bpm
60-69% Light (Recovery Zone)
Weight Loss & Improve Fitness
113-130 bpm
50-59% Very Light
Weight Loss
94-112 bpm
Exercise heart training zones chart for 31 year old women
% Max Exercise Pulse
90-100% Maximum
Maximize Performance
161-179 bpm
80-89% Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
143-159 bpm
70-79% Moderate (Aerobic Zone)
Improve Fitness
125-141 bpm
60-69% Light (Recovery Zone)
Weight Loss & Improve Fitness
107-123 bpm
50-59% Very Light
Weight Loss
89-105 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


Change age
-1 +1