What is your heart rate when jogging?

Most people are too lazy to exercise, especially for many young friends nowadays. They will feel very tired and overwhelmed if they exercise every day. In fact, exercise can make us younger physically and mentally, and prevent aging. Exercise can not only help our body increase vitality, but also help improve our cardiopulmonary function. What is the heart rate of jogging? What kind of people are suitable for jogging? Let me introduce it to you.

For generally healthy people, you can get your maximum heart rate by subtracting your age from 220. If conditions permit, you can go to a professional gym to do an extreme load exercise test to get the most accurate maximum heart rate. The appropriate heart rate for jogging is 65%-70% of the maximum heart rate. The appropriate heart rate for moderate running is about 85% of the maximum heart rate. The appropriate heart rate for accelerated running is close to 90% of the maximum heart rate.

Ps: In training, you should follow the principle of gradual progress and always feel comfortable during exercise. Professional runners can use heart rate monitors to detect their heart rate at any time during running and determine the best running speed.

Breathing should be rhythmic, generally one breath for every two or three steps. Try to do it through your nose. When the intensity of exercise increases and nasal breathing can no longer meet the needs of exercise, you can also use your mouth, but you must pay attention to the method.

Generally, place the tip of the tongue against the upper palate and allow the inhaled air to enter the respiratory tract from the left and right sides of the tongue. This can reduce the irritation of the cold air to the respiratory tract and avoid stomach pain after running.

It is best for boys to go to the gym to lose weight. Generally speaking, boys lose weight faster than girls. You will find that you have lost a lot of weight in just one or two months. But the problem is that you need to control the amount of food you eat during exercise. It is not too difficult for you. Just eat a little less than usual, and then gradually consume more calories. You don’t have to wait for one or two months. In just one week, you will definitely lose a lot of weight, and your body will be healthy without any sequelae.

Stick to strength training

Strength training is the most important way to burn fat quickly. Exercise physiology experts believe that the calories released by burning fat when exercising 1 pound of muscle are equivalent to 9 times that of burning the same amount of fat. Strength training can effectively increase the body's metabolic rate when it is at rest, and you can burn more fat even if you sit still.

Moreover, after you finish strength training, your body will usher in a peak of metabolism: the internal circulation will run at a high speed and will last for two hours.

If you don't have time to do strength training, do squats, high knee raises, frog jumps, push-ups, pull-ups, or step on a climbing machine. These exercises don't take too much time. Do 10 sets of each and you'll definitely feel that the time invested is worth it.

First of all, the above introduces the heart rate of jogging, which can promote the improvement of the respiratory system and help us breathe well. It does not cause respiratory system disorders like jogging. The breathing is particularly rapid and there will be no sequelae, nor will it cause physical complications. It is a national sport suitable for all ages.