Exercise heart rates for 7 year olds
Light to Moderate Exercise
The target pulse rate zone for a 7 year old male to burn fat during light to moderate exercise is 106 to 147 beats per minute1. 7 year old females working out to loose weight should exercise between 100 and 138 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 149 to 181 beats per minute for a 7 year old male and between 140 and 170 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 7 year old boys, the maximum rate is approximately 213 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 200 beats per minute maximum pulse for a 7 year old female. See also: Resting heart rates for 7 year olds
Exercise heart training zones chart for 7 year old boys
| % Max | Exercise | Pulse |
|---|---|---|
| 90-100% | Maximum Maximize Performance |
192-213 bpm |
| 80-89% | Hard (Anaerobic Zone) Maximize Performance & Improve Fitness |
170-190 bpm |
| 70-79% | Moderate (Aerobic Zone) Improve Fitness |
149-168 bpm |
| 60-69% | Light (Recovery Zone) Weight Loss & Improve Fitness |
128-147 bpm |
| 50-59% | Very Light Weight Loss |
106-126 bpm |
Exercise heart training zones chart for 7 year old girls
| % Max | Exercise | Pulse |
|---|---|---|
| 90-100% | Maximum Maximize Performance |
180-200 bpm |
| 80-89% | Hard (Anaerobic Zone) Maximize Performance & Improve Fitness |
160-178 bpm |
| 70-79% | Moderate (Aerobic Zone) Improve Fitness |
140-158 bpm |
| 60-69% | Light (Recovery Zone) Weight Loss & Improve Fitness |
120-138 bpm |
| 50-59% | Very Light Weight Loss |
100-118 bpm |
Source Citations
- American Heart Association Target Heart Rates
- Martha Gulati, MD et al., Circulation Heart Rate Response to Exercise Stress Testing in Asymptomatic Women