What's the maximum heart rate for a 21 year old female?
Based on newer research, the maximum heart rate for a 21 year old female is 188 beats per minute.
What is max heart rate?
Max heart rate is the number of beats per minute your heart or cardiovascular system can handle during exercise. If you exceed your max heart rate, you may not suffer any ill effects. However, if you're older or have heart disease or other health issues, exceeding your max heart rate may be life threatening.
How is max heart rate determined?
Maximum heart rate for women is determined by the formula 206 - age x .88. In this case, it would be 206 - 21 x .88, which, as mentioned above, is 188 beats per minute.
What about 220 - age?
In 2010, researchers from Northwestern University conducted a study and determined that the old formula of 220 - age was based on studies of men and that women should have their own formula. That's where they came up with the new formula of 206 - age x .88. If we use the old formula of 220 - age, the maximum heart rate for a 21 year old female is 199 beats per minute.
How do you measure heart rate?
You can measure your heart rate in a variety of ways. One way is to take your pulse on your wrist or neck and count the number of beats over a certain period of time. For example, you can count the number of beats in 10 seconds and multiply that number by 6 to get the number of beats per minute. Similarly, you can count the number of beats in 15 seconds and multiply that number by 4 to get the number of beats per minute. You could also count the number of beats in 60 seconds, but nobody has time for that.
Here's an example if you're a 21 year old female: You're exercising and want to find out what your heart rate is. You take your pulse and count to 10. During that time period, you counted 25 beats. If you multiply that by 6, you get 150 beats per minute, which is under your max heart rate for your age. Nice workout!
You can also take your heart rate with a digital heart rate monitor, which can be something you wear around your chest (POLAR, Garmin), wrist (Apple Watch, Fitbit, Garmin, or Whoop), or even on your fingertip (pulse oximeter).
What's the target heart rate for a 21 year old female?
Target heart rate is the number beats per minute your heart should beat during moderate or vigorous exercise. According to the American Heart Association, you should aim for 50%-70% of your maximum heart rate during moderate exercise like walking, or 70%-85% during vigorous exercise like running.
For a female who's 21 years old, the target heart rate for moderate exercise would be 94 beats per minute to 131 beats per minute.
For a female who's 21 years old, the target heart rate for vigorous exercise would be 131 beats per minute to 159 beats per minute.
- Target Heart Rates Chart - CDC
The information on this page is intended to be an educational reference and is not to be taken as medical advice. If you think you're having a medical emergency, please call 911 immediately.