Too Fast or Slow, Is My Jogging Tempo Right?

Medical Video: TOP 5 SECRETS TO RUNNING FASTER – HOW TO RUN FASTER – INCREASE YOUR SPEED | Day 5

Jogging is chosen by most people because it is easy to do anytime and anywhere. This sport is almost the same as running, which is relying on footsteps. However, the intensity is lower than running, which is around 1.ooo to 1,500 km per hour.

It is difficult to measure the speed of jogging with the benchmark, not to mention the condition of each person is different, making the jogging tempo not the same. Well, you can know whether the tempo of jogging you are doing is correct and optimal by measuring your heart rate at that time.

Yes, the heart rate can actually be a benchmark of whether your jogging is optimal or not, too fast or slow.

Heart rate, optimal exercise benchmark

The speed of the heart rate when jogging each person varies, depending on the level of fitness and physical strength. To determine the correct running time, you need to measure your heart rate. Heart rate indicates how much the heart beats in one minute.

The higher the intensity of the exercise you do, the faster your heart will beat. Why? The heart needs to pump more blood and oxygen to the muscles of the body that is working.

Reporting from Health Line, according to the American Heart Association, states that jogging includes heavy physical activity. That is, so that jogging is optimal and you do it at the right time, you have to reach 70 to 85 percent of your maximum heart rate.

When your heart rate is less or more than that benchmark, it may be that your jogging exercise is not optimal or maybe even too much.

So, what is the ideal heart rate when jogging?

To know what a normal heart rate is when jogging, you have to know what your maximum heart rate is. Each person has a different size of heart rate, depending on his age.

Determining the maximum heart rate can be by reducing the number 220 with your age now. For example your current age is 42 years, then the maximum heart rate you have is 220 - 42, which is 178 bpm (beats per minuteor heart rate per minute).

That's just the maximum limit, then what is the ideal heart rate when jogging? You have to multiply the maximum limit you have with 70 to 80 percent, according to the provisions of the American Heart Association previously mentioned.

So, if your maximum heart rate is 190 bpm, then when you exercise your heart rate should you have it:

70% x 178 bpm = 124.6 bpm
85% x 178 bpm = 151.3 bpm

From this count, you will get optimal results from jogging if the heart rate at that time ranged from 124 to 151 bpm.

How to check your heart rate has reached the target or not

Checking your heart rate is ideal or not during exercise can be done with the help of a digital heart rate meter. This tool is already widely sold in the market in various forms, for example hours.

However, don't worry, you can also calculate it manually. Follow the steps below to calculate manual heart rate:

Stop jogging for a moment
Place the tip of the index finger and middle finger around the left wrist or the pulse point on the left side of the neck
Gently press the pulse with your finger
Set the time for 60 seconds while counting the heart rate
To make it easier you can count it for 10 seconds and the result is multiplied by 6

Tips for safe jogging

Before jogging, warm up for 5 to 10 minutes. It starts with a leisurely walk to heat up the muscles and promote blood circulation. Then, continue with a stretching motion while walking. Once done, you can start jogging. You can do alternating exercises; walk with jogging.

Use the right sports equipment, such as the right shoes and sports clothing and a towel to wipe sweat. Prepare drinking water to prevent the body from becoming dehydrated.

If you have a medical problem, you should consult your doctor first. Ask whether jogging is safe for you to do or not.

Too Fast or Slow, Is My Jogging Tempo Right?

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