What should be the target workout heart rate for a 19-year-old male with a body mass index (BMI) of 31.33, indicating obesity, and weighing 193 pounds?

From the Guidelines

For a 19-year-old male weighing 193 lbs with a BMI of 31.33, the recommended workout heart rate should be between 50-70% of his maximum heart rate, which is approximately 121-154 beats per minute (bpm), as this range is associated with decreased visceral adiposity and modest weight loss, according to the most recent guidelines 1. To calculate this, I first determined his estimated maximum heart rate using the formula 208 – (0.7 × AGE[years]), which equals 189 bpm, as suggested by the study 1. The lower end of the target range (121 bpm) provides cardiovascular benefits while being sustainable for longer workouts, while the upper end (154 bpm) offers more intense training benefits. For weight management, which would be beneficial given his BMI in the obese range, he should aim for at least 150 minutes per week of moderate-intensity exercise in this heart rate zone, as recommended by the study 1. Some key points to consider when creating a workout plan include:

• The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, spread over at least 3 days/week with no more than 2 consecutive days without exercise, as stated in the study 1.
• The individual can monitor his heart rate using a fitness tracker, chest strap monitor, or by manually checking his pulse for 15 seconds and multiplying by 4.
• As he improves his fitness level, he may need to work at a higher percentage of his maximum heart rate to continue seeing improvements. It's also important to note that resistance training (muscle strengthening) preserves lean/fat-free mass during weight loss, and clinical guidelines recommend resistance training 2 to 3 times a week, as mentioned in the study 1. Overall, a well-structured workout plan that includes a combination of aerobic and resistance training, along with a healthy diet, can help this individual achieve his weight management goals and improve his overall health and well-being.

From the Research

Workout Heart Rate for a 19-year-old Male with BMI 31.33

To determine the appropriate workout heart rate for a 19-year-old male with a BMI of 31.33, we need to consider the individual's health and fitness goals.

• The American Heart Association recommends that adults with a BMI between 30-39.9 (obese) should aim for a moderate-intensity aerobic exercise, such as brisk walking, cycling, or swimming, for at least 150 minutes per week 2, 3.
• Studies have shown that a combination of strength and endurance exercise for a minimum of 175 minutes per week, along with a customized hypocaloric diet, can lead to significant weight loss and improvement in overall health 4.
• However, there is no specific recommendation for workout heart rate for an individual with a BMI of 31.33.
• A general guideline for aerobic exercise is to aim for a heart rate between 50-85% of the maximum heart rate (MHR), which can be calculated as 220 minus the individual's age 5, 6.
• For a 19-year-old male, the MHR would be approximately 201 beats per minute (bpm).
• Therefore, the target heart rate zone for aerobic exercise would be between 100-170 bpm (50-85% of 201 bpm).

Key Considerations

• It is essential to consult with a healthcare professional before starting any new exercise program, especially for individuals with a high BMI or any underlying health conditions.
• The workout heart rate may vary depending on the individual's fitness level, health status, and specific exercise goals.
• Regular monitoring of heart rate and other health parameters can help ensure a safe and effective exercise program.