Target Heart Rate by Age (Easy Chart)

Target heart rate by age is just a safe heart beat range for your workouts.
It changes as you get older, and it is meant to guide you, not stress you.

How Age Affects Heart Rate

As people get older, the heart usually cannot beat as fast as it did when they were young.
This is why target heart rate ranges slowly go down with age.

Your maximum heart rate is often estimated with a simple idea:

• • 220 minus your age (in years)

 
This is not perfect, but it’s a helpful starting point for most healthy adults.

What Is Maximum Heart Rate?

Maximum heart rate is the highest number of beats per minute (bpm) your heart can safely reach during very hard exercise.
You do not need to hit this number in normal workouts.

Example:

• • Age 20: 220 − 20 ≈ 200 bpm
  • Age 40: 220 − 40 ≈ 180 bpm
  • Age 60: 220 − 60 ≈ 160 bpm

 
Target heart rate is usually a percentage of this max number.
For most people, a safe and useful range is about 50–85% of max.

Simple Target Heart Rate by Age (Approximate)

Here are very simple example ranges for moderate to hard exercise in healthy adults:

• • Age 20
    • Max: about 200 bpm
    • Target range (50–85%): about 100–170 bpm
  • Age 30
    • Max: about 190 bpm
    • Target range: about 95–160 bpm
  • Age 40
    • Max: about 180 bpm
    • Target range: about 90–150 bpm
  • Age 50
    • Max: about 170 bpm
    • Target range: about 85–145 bpm
  • Age 60
    • Max: about 160 bpm
    • Target range: about 80–135 bpm
  • Age 70
    • Max: about 150 bpm
    • Target range: about 75–125 bpm

 
These numbers are average guides, not exact rules.
Some people naturally run a little higher or lower and are still healthy.

How to Use These Ranges Safely

You do not need to sit at the top of your range.
For many beginners, the lower half of the range is enough.

Rough guide:

• • 50–70% of max → light to moderate (brisk walk, easy bike)
  • 70–85% of max → moderate to hard (jogging, faster cycling)

 
If you are new to exercise, start near 50–60% and go up slowly.
If you feel dizzy, sick, or have chest pain, stop and rest and seek medical help if needed.

Easy Ways to Check Your Heart Rate

You can:

• • Use a fitness watch or chest strap.
  • Or count your pulse by hand.

 
Simple pulse check:

• • Place two fingers on your wrist or side of your neck.
  • Count beats for 15 seconds.
  • Multiply by 4 → this is your beats per minute (bpm).

 
Try to check soon after you stop moving, as your heart rate will drop fairly quickly.

Using a Target Heart Rate Calculator

If you don’t like math, use an online target heart rate calculator.
You can use this one: Target Heart Rate Calculator.

You usually:

• • Enter your age
  • Sometimes choose “moderate” or “vigorous” exercise
  • Get a clear bpm range for your target zone

 
You can then compare that number to your watch or pulse while walking, cycling, or jogging.

Safety Tips Before You Push Hard

Always be extra careful if you:

• • Have heart disease, chest pain, or high blood pressure
  • Have diabetes or other long-term health problems
  • Are taking heart or blood pressure medicines
  • Are new to exercise or returning after a long break

 
In these cases, it is wise to talk to a doctor before working near the top of your target range.
Start low and increase slowly over weeks, not days.

FAQs About Target Heart Rate by Age

1. 1. Why does my target heart rate get lower as I age?
      Because your maximum heart rate usually drops with age, so the safe percentage of that max also goes down.
   2. Do I need to exercise at the top of my range to get results?
      No. Many health benefits come from staying in the lower to middle part of your target range, especially if you are a beginner.
   3. Is it bad if my heart rate goes above my target range?
      Going a little over for short moments is common, but if you are far above it or feel unwell, you should slow down or stop and talk to a health professional.
   4. Can I use the same target heart rate as my friend if we’re the same age?
      Not always. Fitness level, medication, and health can change what is safe for you. Age is only one part of the picture.
   5. How often should I check my heart rate during exercise?
      At the start, you can check every few minutes to learn how different speeds feel. Over time, you’ll learn to “feel” your zones and may only spot‑check sometimes.

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