Jogging is an effective form of cardiovascular exercise. Jogging primarily burns visceral fat, reducing your risk for heart disease, diabetes and high blood pressure. To get the most out of a jogging regimen, pay attention to heart rate. A low heart rate means you're not pushing yourself hard enough, and a high heart rate puts you at risk for overexertion.
Measuring Heart Rate
Heart rate is measured in units called "beats per minute," or bpm. To measure your heart rate, press your index and middle finger on the side of your neck, just below your jawbone. Move your fingers around until you feel your pulse beating. Look at your watch or start a timer, then count the number of times your heart beats in one minute. Many sports and fitness stores also sell electronic heart-rate monitors that you wear on your wrist.
Resting Heart Rate
Your resting heart rate is a good indicator of your overall condition. Before you start jogging, ensure you have a healthy baseline reading. An average sedentary adult's resting heart rate is 70 bpm, while an athlete's resting heart rate can be as low as 40. If your resting heart rate is higher than 70, talk with your doctor before jogging.
Maximum Heart Rate
Your maximum heart rate is your heart's peak bpm capacity. This number is important to know when jogging, as a heart rate above the maximum could lead to anything from muscle cramps to cardiac arrest. For safety reasons, you don't want to directly test your body's maximum heart rate -- during a safe workout, you will never reach your maximum heart rate. A simple equation is used to indirectly estimate it. Subtract your age from 220 for males and 226 for females; the resulting number is your estimated maximum heart rate.
Jogging Heart Rate
Measure your heart rate after you've been jogging about 10 minutes. After the 10-minute warm-up period, your heart rate should be between 70 and 80 percent of your maximum heart rate. This provides a good cardiovascular workout for weight loss, endurance-training and overall health. If your heart rate is below this range, pick up the pace. For a high heart rate, take a break, drink fluids then return to your workout at a slower pace.
References
- "Modern Nutrition in Health and Disease"; Maurice Edward Shils, Moshe Shike; 2006
- "Human Body: The Heart"; Anne Fitzpatrick; 2003
- "Training With the Heart Rate Monitor"; Kuno Hottenrott; 2007
- "Serious Cycling"; Ed Burke; 2002
- "Building Strength and Stamina"; Wayne L. Westcott; 2003
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