How good is the heart rate of running how much jogging heart rate is appropriate

Whether you are experienced or a running beginner, if you find your average heart rate when running, you will run better and healthier. When running, if you use the heart rate to measure the intensity of training is a very effective method, especially for novice runners, it is important, because they tend to run too fast, resulting in a higher than average heart rate, physical and power aspects of the effectiveness instead of poor. What should be the average heart rate when running?

Heart rate as a measure

The contraction or beating of the heart is not only the simplest, but also the best way to indicate the level of running intensity. The heart rate rises and falls in a predictable manner during a run, and because of this, you can use it as a scale to measure the intensity of running at different intensities.

Heart rate calculation formulas

There are two formulas for calculating heart rate while running. First, most people's maximum heart rate is roughly equal to 220 (beats per minute) minus their age. So assuming a 32 year old wants to calculate his maximum heart rate, that would be 220 - 32 years old, so his average maximum heart rate is 188 beats per minute. The second formula is the heart rate reserve method, which determines your average running heart rate. It is determined by subtracting the quiet heart rate from your maximum heart rate. If a 32-year-old runner has a maximum heart rate of 188 and a resting heart rate of 60, the final result is an average training heart rate of 128.

Heart Rate Intervals

If you want to improve your performance, you must try to increase your cardiac output, which means increasing your heart rate, directly as a percentage of your maximum heart rate to differentiate between the heart rates of each intensity. For example, the heart rate in intensity zone 1 (E heart rate) is between 65% and 79% of the maximum heart rate. If the 32 year old runner mentioned above had a maximum heart rate of 188 bpm, his E heart rate would be 188(max heart rate) x 65 = 122 and 188(max heart rate) x 79 = 149. Therefore, the runner's average E heart rate zone would remain between 122-149 beats per minute.

Daily Running Zone

If you do not care to run in a higher intensity zone and only want to use it for daily jogging. The recommended formula is 220 minus age, which is about 50% of the maximum heart rate if engaged in moderate intensity activity, but about 70% to less than 90% of the maximum heart rate during heart rate physical activity. In addition, there is a larger maximum heart rate zone of 50 to 85%, and this wider heart rate range is even the most appropriate zone for daily running.

Tips

Everyone has their own physiological and health variations, and it is only through regular running and monitoring your heart rate that you can find the right average for you. When looking for a running heart rate, factors such as age, running intensity and overall health must be taken into account, and even the difficulty of the running route must be added. So, keep running! Even if there's no way to find a maximum heart rate range right away, it's okay to develop a regular weekly running habit of 5km or 10km is not a bad choice.