The Best Heart Rate Zones by Age—Plus the One That Automatically Boosts Fat Burn After 50

Understanding our body’s target heart rate zones and how they change as we age is crucial for getting the most out of our workouts. If your goal is to burn fat, for example, you’ll want to stay in heart rate zone 2, whereas zone 3 is ideal for heart health. And each zone can have a different max heart rate depending on your age and fitness level. Wondering what a heart rate zone even is and where to begin? Us too. So we reached out to the experts for an explanation of heart rate zones, how they change by age, and ways to monitor and improve your readings. Read on to get in the zone!  

What are heart rate zones and why do they matter? 

Your heart rate is the number of times your heart beats per minute (BPM), which is typically between 60 and 100 beats per minute for most healthy adults. “Heart rate zones, on the other hand, are ranges that reflect how hard your heart is working during physical activity,” explains Raj Dasgupta, MD, Chief Medical Advisor for Sleepopolis. “They’re usually calculated based on a percentage of your maximum heart rate, and each zone corresponds to a different level of intensity, from light activity to all-out effort.”

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An easy walk, for instance, might correspond with the light-intensity exercise of zone 1, while an all-out sprint would put you in zone 5. The chart below explains the intensity of each heart rate zone, as well as what type of fuel source your body is burning.

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How to find your target heart rate zones

You can check your heart rate by placing your index and middle finger over your inner wrist on your opposite hand. Count your pulse, or the number of beats you feel in 30 seconds, then double that number to get your resting heart rate. A smartwatch or fitness tracker can also give you a resting heart rate reading. (Learn more about how your resting heart rate changes with age here.)

To calculate your max heart rate, subtract your age from 220. So if you’re 55, you take 220 minus 55, which equals 165 bpm (your maximum zone 5 reading).

How heart rate zones change with age

Because our maximum heart rate (MHR) changes as we age, our heart rate target zones change too. This accounts for physiological changes that occur as we get older, explains Milica McDowell, DPT.

“Heart rates increase as we age due to decreased elasticity in the blood vessels, increased stiffness in the heart muscle tissues and normal deconditioning of the system with age,” McDowell says. “A decline in physical fitness can also raise heart rates.”

Target heart rate zones by age: a chart

Not sure what heart rate zones are ideal for your age—especially the buzzed about zone 2? The chart below breaks it all down.

Why zone 2 is the fat-burning zone for women over 50

“These zones guide your training. Whether you’re aiming to build endurance, improve cardiovascular health or burn fat, staying in the right zone helps you work smarter—not harder,” Dr. Dasgupta explains. 

Knowing your heart rate zones can help you achieve your goals faster. And there’s a reason zone 2, especially, has been making headlines lately. If your goal is to burn fat, you’ll want to stay in zone 2 as much as possible. 

“Zone 2 is absolutely the fat-burning zone,” McDowell says. “When you exercise in zone 2, fat is the fuel of choice, which means your body burns fat stores to provide energy to exercise. On the other hand, when you exercise in a higher heart rate zone, you burn carbohydrates more than fat.” 

Typical zone 2 workouts include low-impact cardio such as a brisk walk, an easy swim workout or about 30 minutes on the elliptical machine. To make sure you’re staying in the right fat-burning heart rate zone for your age, you’ll want to periodically check your heart rate (either manually or by using a smartwatch) while doing physical activities.

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Tips to improve your heart rate and stay in the right zone

Generally speaking, a lower resting heart rate means your body doesn’t have to work as hard to pump blood, which results in less stress on your ticker. Consistent exercise is key to improving your resting heart rate. Low-impact cardio, in particular, is one of the best ways to give your heart a workout without putting a ton of strain on your joints.

“Brisk walking is one of the easiest ways to get into a healthy heart rate zone, particularly zone 2,” says Dr. Dasgupta. Try taking a midday stroll, going for a 30-minute walk at the end of the day or meandering around your neighborhood after dinner. Even a relaxed 20-minute walk can benefit your heart, says McDowell.

“Walk every day! Even walking around 2,500 to 5,500 steps a day can make a meaningful difference with resting heart rate,” McDowell says. “Resting heart rate is a key health marker, and it’s important to try to keep your heart rate down as you age. Being consistent with low-impact cardio is one of the best ways to ensure your heart rate doesn’t creep up as you age.”

Heart-healthy alternatives to walking

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If walking isn’t your thing, check out your local gym. They may offer low-impact classes such as dancing or aerobics that sound more appealing to you. “Cycling, whether outdoors or on a stationary bike, is another joint-friendly option that lets you control your intensity,” adds Dr. Dasgupta.

Ultimately, “The key is to find an activity you enjoy and can stick with,” Dr. Dasgupta advises. “When it comes to heart health, consistency always wins over intensity.”