How fast should you jog for aerobic exercise?

Aerobic exercise is good for everyone's health, but many people don't know much about it. In fact, aerobic exercise also includes jogging, but many people don’t know what speed to run at when jogging. Therefore, we need to have a detailed understanding of this knowledge. So how fast should you jog for aerobic exercise? Let’s take a look at how the editor answers this question.

According to research in American sports medicine, glycogen is the main energy source for the first 15 minutes of aerobic exercise, and fat energy supply only starts 15 to 20 minutes after exercise. Therefore, aerobic exercise is generally required to last for more than 30 minutes. Then a question arises: does everyone have the basic physical fitness to exercise easily for 30 minutes or more while maintaining a high intensity such as 65% MHR? Let's first look at the concept of exercising for 30 minutes while maintaining a high intensity such as 65% MHR. Adult women can generally achieve the required heart rate in an 800-meter long-distance race and men can generally achieve the required heart rate in a 1,500-meter long-distance race. Most people should have had this experience in physical education classes. The time to reach the standard is 4 to 5 minutes and 6 to 7 minutes respectively. This means that you need to run 6 to 8 kilometers at a moderate speed to achieve 65% MHR aerobic exercise for 30 minutes.

1. Aerobic endurance training methods

General content of aerobic endurance training: Endurance can be divided into two types, one is strength endurance, the other is speed endurance. It shows

In order to maintain a certain strength, speed, density and intensity in a shorter actual combat time.

1. After fully doing warm-up exercises when hitting the sandbag, you must maintain a certain speed and strength and do more than 5 sets of hits in a row. Each set lasts 3 minutes.

2. Change the speed of running in the distance of 3000 meters to 10000 meters, sprint for 50 meters and jog for 50 meters.

3. When running at a constant speed, the heart rate should be controlled at around 150 beats per minute, and the load time should be kept above 30 minutes.

4. Five-kilometer cross-country run. When running, you should often change your stride and rhythm (constantly changing your stride can make different muscles

Meat fibers are exercised).

5. Jump rope for 3 minutes, rest for 1 minute, and then proceed to the next set of exercises. Do 3 sets per training session. When the trainees feel adapted to this amount of exercise, they can remove the rest time in the middle and jump continuously for 30 minutes.

6. Do the air strikes for 3 minutes per set, and do 3 to 5 sets.

7. Practice combat with different opponents.

2. The correct way to jog

Physical preparation: Warming up is to prepare the body, which takes about 10 minutes and should make the body sweat slightly.

1. Move the knee joints, half squat, support the knees with both hands, twist the knees clockwise, do it 10 times, then twist the knees counterclockwise.

2. Move the hip joints and raise your legs alternately, 20 times each.

3. Leg stretching: Relax your shoulders and back, step one leg forward, bend your knee 90 degrees, make your thigh parallel to the ground, bend and stretch the other leg, put your toes on the ground, and keep your upper body upright. After doing 10 times, switch to the other leg and continue.

4. Turn your body, stretch your arms, and rotate your body left and right to exercise your waist.

5. Move your feet. Stand with your hands on your hips. Stand normally on one foot and put the other foot on the ground with your toes. Rotate clockwise for a while, and then do it counterclockwise for a while.

6. Kick your legs forward and backward to move your hip and knee joints.

7. Stretch the upper body and rotate the neck and arms left and right.

The above is an introduction to the question of how fast you should jog for aerobic exercise. I hope this can help us all. In addition to understanding this knowledge, we also need to know more about some basic knowledge of aerobic exercise. The editor would like to remind everyone to wear a pair of suitable and comfortable shoes, ordinary jogging shoes will be sufficient.