What is the appropriate speed for jogging? This depends on each person. Different training levels, different purposes of running, different ages, differences in preparation time for running, differences in distance, etc., lead to differences in jogging speeds. . The analysis of the above situation is as follows:

1. Training level:

High-level athletes perform long-distance aerobic running, with a jogging speed and heart rate of about 150 beats/min. About 4 minutes per kilometer

The average runner’s aerobic jogging speed is 130-150 times/min, which is about 5-8 minutes per kilometer.

2. Purpose of running:

To prepare for activities, jogging requires slowness in the front and gradually higher in the back. The heart rate is 130-160 beats/min, and the basic aerobic part is 150-160 beats/min. Minutes, the end part is aerobic at 110-150 times/minute.

3. Age: The aerobic heart rate requirement for older people is about 130 beats/min, for young people it is 150 beats/min, and for children it is 160 beats/min.

4. Time and distance: If you want to run long, you must run slowly. The heart rate for long distance or long time should be 130-150 beats/min, and for short time, 150-160 beats/min.

The purpose of jogging and other exercise exercises is to restore and promote health, and pay attention to the amount of exercise. If the exercise intensity is too small, the exercise effect will not be achieved; if the exercise intensity is too high, the body will consume too much, and the body will be in the state of excessive anaerobic metabolism and A hypoxic state will not only cause sports injuries, but also increase the burden on the body's heart and other organs, leading to accidents (such as sudden death, etc.). For example, jogging expert Fox suddenly died on the sports field because he suffered from heart disease and failed to control the appropriateness and exceeded his own limits.

To achieve the purpose of exercise such as jogging, it generally means that the amount of exercise should be light to moderate intensity. For specific methods, please refer to indicators three, five, and seven: "Three" refers to 3 kilometers and more than 30 minutes. It is best to complete it in one time, but it is also acceptable to complete it in two or three times. ?Five? means exercising about 5 times a week. If you only exercise once, it will be ineffective. Exercise every day is ideal. ?Seven? Refers to the amount of exercise reaching moderate intensity.

Moderate exercise refers to:

1. Exercise intensity is the most critical

It is related to the speed of jogging and other forms of exercise. The heart rate should be controlled below the anaerobic threshold to allow the body to metabolize under the condition of aerobic metabolism and avoid lactic acid accumulation, hyperventilation and other phenomena caused by anaerobic metabolism.

Or calculated by (220-age)*(60~70)% heart rate. For example, for a 30-year-old person, when jogging and other exercises, it is better to control the heart rate between 114 and 133 beats/min.

When it is inconvenient to calculate the heart rate during exercise, if you feel a little sweaty and a little breathless after exercise, but you can still talk without feeling tired, it means that the exercise intensity is appropriate. It is normal to be a little tired or moderately tired after exercise. She sleeps, eats, and is in good spirits, with no excessive fatigue or discomfort.

2. Exercise time

Maintain it at 25 to 30 minutes, preferably no more than 1 hour.

3. Exercise mode:

Slow + fast + slow

If the exercise is 30 minutes, first slow for 10 minutes, then fast for 10 minutes, Slow down for another 10 minutes or so.

4. Dynamic stretching and static stretching should be performed before and after jogging and other sports (to put the body in a state of adaptation and relaxation. The specific methods can be found online) to achieve the best results.

For those who are overweight or have cardiovascular disease, it is recommended to proceed step by step under the guidance of a professional physician (exercise rehabilitation). Only jogging and other exercises can provide truly scientific exercise, promote the recovery of the disease and body, and enhance the therapeutic effect of drugs and Reduce the occurrence of drug side effects.