How Much Jogging Speed Is Appropriate?
Distances ranging from 3 to 6 kilometers can all be considered jogging. Jogging is an aerobic exercise. During the running – process, joggers should breathe smoothly, not feel out – of – breath, and even be able to chat with the person next to them while running, which is the characteristic of aerobic exercise. Since people of different age levels have different physiques, the appropriate jogging speed also varies. The key is to determine it according to one’s own jogging ability.
The gaps in jogging are quite significant, including running speed, time, step volume, the sense of running rhythm, and the frequency of running per week. Each person should work within their ability to minimize running – related injuries. Regular running practice can improve physical fitness. Generally, it is advisable to run 4 to 5 times a week, with each session lasting more than 30 minutes. Running for more than 45 minutes actually has a stronger fat – loss effect. It is more suitable to keep the heartbeat at 60 – 80% of the maximum heart rate.
Running is a great aerobic exercise for weight loss, and it causes very little damage to the human body, which is one of its advantages. When jogging, first calculate your own running heart – rate interval, and then use heart – rate equipment to detect your heartbeat to clarify whether your speed falls within the jogging category. For runners without a heart – rate belt or heart – rate watch, they can determine according to their own jogging situation. If you can still speak easily throughout the jogging process, then your speed at this moment is the jogging speed.
The Benefits of Jogging
Not Easy to Be Injured: When running fast, the road will increase the burden on the thighs and feet. Without corresponding whole – body muscle training or with incorrect running postures, it is very easy to cause injuries. In the case of jogging, due to the smaller stride length and lower air – lifting height, the burden when landing is also smaller. Moreover, during jogging, one can effectively feel their own running posture and correct incorrect postures.
Aerobic Basic Strength Can Be Exercised: Aerobic basic physical strength is the foundation of speed training. Only by building a good aerobic basic physical strength can one run easily on hills and in real – life situations in the future. At the same time, it can also lay the foundation for future speed training, making your jogging practice more efficient.
