Adolescence occurs roughly between ages 10 and 18. Pulse rate may reach 185 beats per minute during moderate exercise at age 10, while high intensity exercise for a competitive athlete may bring his or her pulse rate up to 192 beats per minute at age 18. Maximum heart rate can help you determine the highest pulse rate for adolescents during exercise. Calculate maximum heart rate by subtracting age from 220.
Low Intensity
An adolescent's pulse rate during low-intensity exercise ranges from approximately 50 to 70 percent of his maximum heart rate. For example, the low-intensity heart rate for a 14-year old may range between 103 and 144 beats per minute. Adolescents can safely perform continuous exercise at this intensity for an hour or longer. Walking and riding a bike are examples of low-intensity exercise. This type of exercise mobilizes fat stores and can help adolescents reduce their percentage of body fat, but it does not provide substantial cardio-respiratory conditioning
Moderate Intensity
Moderate intensity exercise brings the pulse rate between 70 and 85 percent of maximum heart rate. This range corresponds to a range between 144 to 175 beats per minute for a 14-year old. This exercise intensity supports improving an adolescent's physical fitness. Exercise sessions that exceed 20 to 30 minutes at this intensity may overburden energy systems and cause a burning sensation. Sport-related activities, such as running, rollerblading, skiing and cycling can accommodate this exercise intensity.
High Intensity
You may bring your pulse rate within 85 and 95 percent of your maximum heart rate if you are an older adolescent training for competitive endurance sports. This range corresponds with heart rate between 173 and 193 beats per minute at age 17. Exercise intensity at this level accommodates already well-trained endurance athletes. Individual intervals at this intensity may last between 1.5 and three minutes. Your body adapts to this kind of training by increasing oxygen uptake and strengthening your heart muscle. This increases the amount of blood your heart can pump with each beat and increases the efficiency of your body's energy systems
Frequency Considerations
Exercising at higher intensities corresponds with lower exercise frequency. Adolescents can exercise at low intensities between 30 and 60 minutes or more most days or every day. Three to five moderate exercise sessions per week are safe for adolescents. Two or three high-intensity training sessions may accommodate well-trained adolescent endurance athletes. You may exercise at lower intensities on days in between higher intensity sessions.
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