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Target Heart Rate
Age
Time
10
15
30
60
seconds
When you are exercising,
your heart rate should be between
and it should not exceed
Calories Burned
Weight
Pounds
Kilograms
Activity
Backpacking
Baseball/softball
Basketball
Bicycling, < 10mph
Bicycling, 10-11.9 mph, slow, light
Bicycling, 12-13.9 mph, moderate
Bicycling, 14-15.9 mph, vigorous
Bicycling, 16-19 mph, racing
Bicycling, stationary bicycle
Bowling
Boxing
Calisthenics
Canoeing
Circuit training
Cleaning
Diving
Field/Ice hockey
Fishing
Football
Frisbee
Gardening
General aerobic dancing
General dancing
Golf, carrying clubs
Golf, general
Gymnastics
Health club exercise
High impact aerobic dancing
Hiking
Horseback riding
Hunting
Ice-skating
Jogging
Judo, karate, kickboxing, taekwando
Jujitsu
Jumping rope
Lacrosse
Low impact aerobic dancing
Mountain bicycling
5Mowing lawn
Race walking
Racquetball
Rock/Mountain climbing
Roller skating
Rowing, stationary ergometer
Running, 10 mph or 6 min/mi
Running, 5 mph or 12 min/mi
Running, 6 mph or 10 min/mi
Running, 7 mph or 8.5 min/mi
Running, 8 mph or 7 min/mi
Running, 9 mph or 6.5 min/mi
Running, general
Sailing, windsurfing, ice sailing
Sexual activity, moderate effort
Shuffleboard, lawn bowling
Ski machine
Skiing
Snorkeling
Soccer
Squash
Stair-treadmill ergometer
Stretching, yoga
Surfing
Sweeping
Swimming laps, freestyle, moderate
Swimming laps, freestyle, vigorous
Swimming, backstroke
Swimming, breaststroke
Swimming, butterfly
Swimming, crawl, moderate or light
Tennis
Volleyball
Walking (3 mph or 20 min/mi)
Walking (4 mph or 15 min/mi)
Water aerobics
Water-skiing
Weightlifting
Whitewater rafting
Duration
Minutes
Hours
Calories Burned
Ideal Weight
Gender
Female
Male
Frame Size
Small
Medium
Large
Height
4'
5'
6'
7'
0"
1"
2"
3"
4"
5"
6"
7"
8"
9"
10"
11"
Ideal Weight
Body Mass Index
Weight
Height
4'
5'
6'
7'
0"
1"
2"
3"
4"
5"
6"
7"
8"
9"
10"
11"
Body Mass Index
