What is the normal speed for aerobic jogging

The normal speed for aerobic jogging is generally 6-8 kilometers per hour, and the specific speed may be affected by factors such as physical fitness level, age, exercise foundation, body mass index, and health status. The aerobic jogging speed of ordinary healthy adults is usually maintained in the range of 6-8 kilometers per hour. This speed range can keep the heart rate at 60% -70% of the maximum heart rate, achieving the effect of burning fat without causing excessive joint load. First time testers can start from 5-6 kilometers per hour and adapt by alternating running and walking. After 1-2 months of continuous exercise, most people can stabilize at around 7 kilometers per hour. Being able to talk normally without panting while running is an intuitive criterion for determining whether the speed is appropriate. Choosing a plastic track or a flat asphalt road can better control the uniform speed of the road surface.

For those with a large body weight or joint discomfort, it is recommended to reduce the speed to 5-6 kilometers per hour and use a small step high-frequency method to reduce impact. Middle aged and elderly runners can combine heart rate monitoring to adjust their pace to a heart rate of no more than 120 beats per minute. For people with chronic diseases such as hypertension and diabetes, a personalized speed plan should be formulated after evaluation by doctors. In special circumstances, pregnant women and those in the recovery period after surgery should switch to low impact exercises such as brisk walking or slow jogging in water.

It is recommended to do 3-5 aerobic jogging sessions per week, with each session lasting 30-50 minutes. Before running, do 10 minutes of dynamic stretching, and after that, perform static stretching to relax. Pay attention to supplementing electrolyte drinks and high-quality protein, and avoid high-fat diets within 2 hours after running. If symptoms such as persistent knee pain or dizziness and palpitations occur, exercise should be stopped immediately and medical examination should be sought. Long term adherence to scientific pace jogging, combined with dietary management, can effectively improve cardiovascular function and promote body fat loss.