To receive maximal benefits from exercise and jogging, it is important to pace yourself. During aerobic exercise, muscles have greater oxygen needs to handle the increased demands on the large muscle groups. Target heart rate is used to determine the range at which the heart is working aerobically, the range needed for the body to benefit from the exercise.
Target Heart Rate
Target heart rate allow you to measure your fitness level as well as monitor progress of jogging programs. To use target heart rate as an effective measure of fitness, you must take your pulse at various intervals throughout your exercise routine. By doing this, you will be able to determine whether your heart rate lies within the target range --- 50 to 85 percent of your maximum heart rate.
Target Heart Rate Calculation
Maximum heart rate is calculated by taking 220 minus your age for most individuals. For runners who are more active, taking 205 minus half of your age may give you a more accurate maximum heart rate. The target heart rate range is calculated by multiplying the maximum heart rate by 50 percent and 85 percent. These numbers provide only estimates, and you should always consult with your physician before proceeding with a jogging program.
Alternatives
If you are unsure or unable to calculate your target heart rate, there is an alternative method that can be used if necessary. By monitoring your breathing and comfort levels while running, you can estimate if you are within your target heart rate range. If you are able to breathe comfortably and talk easily while running, you are probably below your heart rate range. If you are breathing deeply and able to speak while jogging, you are likely in your heart rate range. If you are unable to speak three words in a row and feel short of breath, you are likely above your heart rate range.
Heart Rate Monitor
Using a heart rate monitor while jogging is another way to monitor your heart rate during exercise. By wearing a heart rate monitor, you would continuously be able to monitor your heart rate, therefore instantly being able to adjust your jogging pace if needed. These can be used by more experienced joggers and runners to help pace themselves while running to avoid over exertion.
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