During jogging, heart rate is a vital metric to monitor constantly. It directly reflects your exercise state and the optimal results achievable.
First, let's discuss the ideal heart rate range for aerobic exercise. There's a formula for this: (220 - your age) × 60% to 80%. The value calculated from this formula represents your optimal aerobic heart rate.For example, if you're 20 years old, your optimal heart rate range falls between approximately 120 to 160 beats per minute.
Jogging is a form of aerobic exercise. This means maintaining your heart rate within this range during jogging is both the healthiest approach and most effective for burning fat. Crucially, never let your heart rate exceed your maximum heart rate during jogging. This maximum heart rate is not the calculated optimal range, but rather 220 minus your age.
Therefore, if you are 20 years old, your heart rate during jogging must not exceed 200 beats per minute.
Remember: If your heart rate exceeds your maximum heart rate, slow down immediately to bring it back into the optimal range.
Many people expect quick results when starting exercise, but this is incorrect. Preserve your energy, begin slowly, and progress gradually while keeping your heart rate within the optimal range.