If you're going to take the time to jog, you want to be sure you're not wasting your time, or worse, setting yourself up for injuries or other health problems. But finding the best heart rate to aim for helps you make the most of your daily jog.
Heart Rate and Exercise Intensity
Heart rate is one of the most accurate ways to gauge your exercise intensity, MayoClinic.com says. That's important, because exercising at the right intensity helps you make sure you're not wasting your time with too light a workout or risking overuse injuries with one that's too hard. The exact heart rate you should aim for depends on several factors.
How to Find Your Target Heart Rate
Your target heart rate is a percentage of your maximum heart rate, which is the highest level of exercise your system can tolerate, MayoClinic.com says. Your maximum heart rate varies depending on your age. To find yours, subtract your age from 220. Multiply that number by the percentage of your target heart rate you want to aim for during your jog. For example, if you want to work out at 60 percent of your maximum heart rate, multiply by .6. Do not exceed 85 percent of your maximum heart rate.
Adjusting Your Heart Rate to Your Fitness Level
What percentage of your target heart rate you aim for depends on your fitness level. If you are healthy and are planning on a vigorous jog, MayoClinic.com recommends aiming for 70 to 85 percent of your maximum. But if you are not fit or are new to jogging or exercise in general, the clinic recommends aiming for 40 to 50 percent. If you have any chronic health problems, speak to a doctor before you take up jogging.
Monitoring Your Heart Rate
The least expensive way to monitor your heart rate while jogging is to periodically take your pulse. But if you don't like the idea of stopping to count heartbeats, consider investing in a heart-rate monitor. Heart rate monitors are two-piece devices consisting of a monitor you wear on your chest and a watch with a digital readout. Choose one with features you'll find useful; for example, if you run laps while you jog, choose one with a lap timer or stopwatch feature.
Member Comments