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Exercise heart rates for 56 year olds

Light to Moderate Exercise

The target pulse rate zone for a 56 year old male to burn fat during light to moderate exercise is 82 to 113 beats per minute1. 56 year old females working out to loose weight should exercise between 78 and 108 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 115 to 139 beats per minute for a 56 year old male and between 110 and 133 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 56 year old men, the maximum rate is approximately 164 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 157 beats per minute maximum pulse for a 56 year old female. See also: Resting heart rates for 56 year olds



Exercise heart training zones chart for 56 year old men
% Max Exercise Pulse
90-100% Maximum
Maximize Performance
148-164 bpm
80-89% Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
131-146 bpm
70-79% Moderate (Aerobic Zone)
Improve Fitness
115-130 bpm
60-69% Light (Recovery Zone)
Weight Loss & Improve Fitness
98-113 bpm
50-59% Very Light
Weight Loss
82-97 bpm
Exercise heart training zones chart for 56 year old women
% Max Exercise Pulse
90-100% Maximum
Maximize Performance
141-157 bpm
80-89% Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
125-139 bpm
70-79% Moderate (Aerobic Zone)
Improve Fitness
110-124 bpm
60-69% Light (Recovery Zone)
Weight Loss & Improve Fitness
94-108 bpm
50-59% Very Light
Weight Loss
78-92 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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