Comparing Heart Rate Zones

Now, if you have ever heard me talk about Heart Rate Zones, you know that I prefer "perceived exertion scale" over a generalized heart rate zone equation. I have found a much better "heart rate zone" chart that I actually like! I still use perceived exertion over heart rate while I exercise and train my clients, but here is some information for you to use and make your own decision.

Target Heart Rates
Working Heart Rate Range Chart
Beats Per Minute (BPM)
Resting Heart Rate Age
30 & Under 31-40 41-45 46-50 51-55 56-60 61-65 Over 65
50-51 140-190 130-190 130-180 120-170 120-170 120-160 110-150 110-150
52-53 140-190 130-190 130-180 120-170 120-170 120-160 110-150 110-150
54-56 140-190 130-190 130-180 120-170 120-170 120-160 110-150 110-150
57-58 140-190 130-190 130-180 130-170 120-170 120-160 110-150 110-150
59-61 140-190 140-190 130-180 130-170 120-170 120-160 110-150 110-150
62-63 140-190 140-190 130-180 130-170 120-170 120-160 120-150 110-150
64-66 140-190 140-190 130-180 130-170 130-170 120-160 120-150 110-150
67-68 140-190 140-190 140-180 130-170 130-170 120-160 120-150 110-150
69-71 150-190 140-190 140-180 130-170 130-170 120-160 120-150 120-150
72-73 150-190 140-190 140-180 130-170 130-170 130-160 120-150 120-150
74-76 150-190 140-190 140-180 130-170 130-170 130-160 120-150 120-150
77-78 150-190 140-190 140-180 130-170 130-170 130-160 120-150 120-150
79-81 150-190 140-190 140-180 130-170 130-170 130-160 120-150 120-150
82-83 150-190 140-190 140-180 140-170 130-170 130-160 120-150 120-150
84-86 150-190 150-190 140-180 140-170 130-170 130-160 120-150 120-150
87-88 150-190 150-190 140-180 140-170 130-170 130-160 130-150 120-150
89-91 150-190 150-190 140-180 140-170 140-170 130-160 130-150 120-150



AHA Recommendation
Health professionals know the importance of proper pacing during exercise. To receive the benefits of physical activity, it's important not to tire too quickly. Pacing yourself is especially important if you've been inactive.
Target heart rates let you measure your initial fitness level and monitor your progress in a fitness program. This approach requires measuring your pulse periodically as you exercise and staying within 50 to 85 percent of your maximum heart rate. This range is called your target heart rate.
What is an alternative to target heart rates?
Some people can't measure their pulse or don't want to take their pulse when exercising. If this is true for you, try using a "conversational pace" to monitor your efforts during moderate activities like walking. If you can talk and walk at the same time, you aren't working too hard. If you can sing and maintain your level of effort, you're probably not working hard enough. If you get out of breath quickly, you're probably working too hard — especially if you have to stop and catch your breath.
When should I use the target heart rate?
If you participate in more-vigorous activities like brisk walking and jogging, the "conversational pace" approach may not work. Then try using the target heart rate. It works for many people, and it's a good way for health professionals to monitor your progress.