What is the standard heart rate for jogging

The standard heart rate during jogging is usually controlled between 60% and 70% of the maximum heart rate, and the specific value can be estimated by subtracting age from 220. Heart rate monitoring helps to avoid sports injuries or insufficient intensity, and the main influencing factors include age, physical fitness level, exercise goals, and environmental temperature.

It is recommended for healthy adults to maintain a heart rate of 120 to 150 beats per minute while jogging, which is the ideal range for burning fat and enhancing cardiovascular function. Young people or those with good physical fitness can increase the upper limit appropriately, but it should not exceed 80% of the maximum heart rate. continuously maintaining this heart rate range can effectively promote fat metabolism while reducing joint pressure. During exercise, real-time monitoring can be done through smart wristbands or heart rate bands. If you experience chest tightness or dizziness, you should immediately slow down.

Middle aged or elderly patients with underlying diseases need to lower their target heart rate to 50% to 60% of their maximum heart rate, approximately 100 to 130 beats per minute. Patients with hypertension and coronary heart disease should develop personalized plans under the guidance of a doctor to avoid risks caused by excessive heart rate. First time exercisers can use interval running to alternate between brisk walking and slow jogging to keep their heart rate fluctuating within a safe range.

Warm up and relax for 5 to 10 minutes before and after jogging, gradually adjusting heart rate changes. Daily strength training such as squats and plank supports can be combined to enhance cardiovascular endurance, while paying attention to replenishing water and electrolytes. If the resting heart rate remains high or the recovery after exercise is slow, it is recommended to consult a professional physician to assess the cardiovascular health status.