Only active sports people can train on their maximum pulse rate, because it challenges the body so much.
The optimal pulse rate for training is between 50 and 90% of the maximum. Within this range, you can train for three targets:
Training target | Pulse rate | Who is it suggested for? | In what kind of exercise? |
1: Health protection | 50-60 % of maximum | For beginners and older sports people | Fast walking or slow running |
2: Fat burning | 60-75 % of maximum | For those who want to lose weight or for the more experienced | Medium intensity running |
3: Improving stamina | 75-90% of maximum | For advanced sports people, who have been training for years | High intensity training |
The closer you are to the limit of a training target, the more efficiently you train. Let's see the pulse rates of three kinds of training target, according to age:
Age | Maximum pulse (220 minus your age) | 1: Health protection (max. pulse 50-60%) | 2: Fat burning (max. pulse 60-75%) | 3: Improving stamina (max. pulse 75-90%) |
20 years | 220-20=200 | 100-120 | 120-150 | 150-180 |
30 years | 220-30=190 | 95-114 | 114-142 | 142-171 |
40 years | 220-40=180 | 90-108 | 108-135 | 135-162 |
50 years | 220-50=170 | 85-102 | 102-127 | 127-153 |
60 years | 220-60=160 | 80-96 | 96-120 | 120-144 |
70 years | 220-70=150 | 75-90 | 90-112 | 112-135 |
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