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Exercise heart rates for 45 year olds

Light to Moderate Exercise

The target pulse rate zone for a 45 year old male to burn fat during light to moderate exercise is 88 to 121 beats per minute1. 45 year old females working out to loose weight should exercise between 83 and 115 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 122 to 149 beats per minute for a 45 year old male and between 116 and 141 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 45 year old men, the maximum rate is approximately 175 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 166 beats per minute maximum pulse for a 45 year old female. See also: Resting heart rates for 45 year olds



Exercise heart training zones chart for 45 year old men
% Max Exercise Pulse
90-100% Maximum
Maximize Performance
158-175 bpm
80-89% Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
140-156 bpm
70-79% Moderate (Aerobic Zone)
Improve Fitness
122-138 bpm
60-69% Light (Recovery Zone)
Weight Loss & Improve Fitness
105-121 bpm
50-59% Very Light
Weight Loss
88-103 bpm
Exercise heart training zones chart for 45 year old women
% Max Exercise Pulse
90-100% Maximum
Maximize Performance
150-166 bpm
80-89% Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
133-148 bpm
70-79% Moderate (Aerobic Zone)
Improve Fitness
116-131 bpm
60-69% Light (Recovery Zone)
Weight Loss & Improve Fitness
100-115 bpm
50-59% Very Light
Weight Loss
83-98 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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