What is the jogging speed?

Many people choose to jog to exercise themselves. Jogging also requires attention to the speed, but many people will start to run faster while jogging. In this way, many people are worried that their physical fitness will not be able to keep up with the rhythm. Some people are also worried that they will start to run faster when jogging, or that the running speed is always unstable, which will cause harm to their bodies. Therefore, jogging must pay attention to speed. So what is the jogging speed?

First of all, as to how long running can help you lose weight, we need to talk about the three major energy supply systems of the human body. The three major energy supply systems of the human body are the ATP-CP system, the lactic acid system and the aerobic energy supply system. Among these three energy supply systems, only the aerobic energy supply system consumes more fat to supply energy to the body. However, in order to use the aerobic energy supply system to supply energy to the body during exercise, the following conditions must be met:

Keep exercising for at least 20 minutes each time. The exercise intensity should be kept at around 75% of your maximum exercise intensity. The exercise needs to be continuous and uninterrupted. Meeting the above three points can consume more fat and achieve the effect of weight loss. So we have the answer to how long running is needed to achieve the effect of weight loss. The dieter needs to keep running continuously for at least 20 minutes.

The first method is to measure your own pulse rate per minute. The calculation formula is (220-age)*75%, which is the pulse rate that the practitioner needs to maintain during running. The runner can choose the appropriate speed based on this pulse rate. The second method is to determine the 75% intensity through self-perception. The intensity when the runner feels between tired and not tired during the running process is 75%. Finally, here is a reference value for the running speed of men and women at 75% intensity. The running speed of men is controlled at 8 to 10 kilometers per hour, and the running speed of women is controlled at 6 to 8 kilometers per hour.

If you want to be successful in jogging, then the speed must be limited. It does not mean that the faster the speed, the better the effect will be. Many people run very slowly, but the effect is just as good. You need to stick to it. The speed of running should be determined by your physical condition. Some people cannot run too fast. It depends on whether their heart rate is stable. If you run, you must persist to see the effect.