What is the appropriate speed for aerobic jogging

The speed of aerobic jogging is generally controlled at 6-8 kilometers per hour, and the specific speed needs to be adjusted according to age, physical fitness, and health status. The main influencing factors include cardiovascular and pulmonary function, exercise foundation, body weight, exercise goals, and environmental conditions. The core of aerobic jogging is to maintain a heart rate within the range of 60% -70% of maximum heart rate, which can effectively burn fat and prevent fatigue. For beginners or overweight individuals, it is recommended to transition from brisk walking at 5-6 kilometers per hour to slow jogging; Ordinary healthy adults can adopt a pace of about 7 kilometers per hour, with slight wheezing but still able to speak fully; People with a foundation in sports can increase their speed to 8 kilometers per hour, but it is important to avoid entering anaerobic zones. Treadmill users can adjust the slope to 1% -2% to simulate outdoor road running effects.

In special circumstances, the speed range needs to be adjusted. Middle aged and elderly runners or those with joint injuries are advised to reduce their speed to 5-6 kilometers per hour and shorten their stride to minimize knee impact; Pregnant women should consult a doctor and choose a walking speed of 4-5 kilometers per hour; Teenagers should not pursue speed during their growth and development period, and 6-7 kilometers per hour is recommended. Patients with diabetes need to pay special attention to avoid hypoglycemia, and monitor the blood sugar changes before and after running. Regardless of the speed, it should be ensured that the deep breathing rhythm of nasal inhalation and exhalation can be carried out normally during running. When choosing a suitable jogging speed, it is recommended to use a heart rate monitoring device to observe the exercise intensity in real time, or to use a speech test method - it is better to be able to say a complete sentence during running but not easily. Perform 5-10 minutes of dynamic warm-up before running, followed by static stretching. Maintain regular exercise 3-5 times a week, with a recommended duration of at least 30 minutes per session. If you experience discomfort such as dizziness or chest tightness during running, stop immediately and replenish an appropriate amount of electrolytes and high-quality protein after exercise. Long term adherence to scientific speed aerobic jogging can effectively improve cardiovascular endurance and promote a decrease in body fat percentage.