Cardiovascular activities, such as jogging, are very beneficial for your cardiovascular system. Those who incorporate cardiovascular exercise such as jogging into their regular regimen face reduced risk of heart disease, obesity, hypertension and type 2 diabetes. To ensure you receive the maximum heart benefits of jogging, keep your workouts at the appropriate intensity. Consult your doctor before beginning any new exercise regimen, particularly if you have been sedentary or have health concerns.
Benefits
When you're consistent with your jogging sessions and you exercise at the appropriate intensity, you develop your cardiovascular system --- your heart, lungs and circulatory system become more efficient. They improve their coordinated ability to deliver oxygen and nutrients to your working tissues. Your heart increases its strength, meaning it can pump a greater volume of blood with each beat.
Target Heart Rate
Your jogging sessions need to be completed at the appropriate intensity. According to the American Council on Exercise, the appropriate intensity is 50 to 80 percent of your maximum heart rate. To find your target heart rate range, first determine your maximum heart rate by subtracting your age from 220. Multiply that value by both 0.5 and 0.8, which will give you the low and high values of your target heart rate range.
Monitoring
Monitor your heart rate while you're jogging to ensure you're exercising at the appropriate intensity to maximize your benefits. The easiest and safest way to monitor when you're jogging is to purchase a heart rate monitor, which features an electrode on a chest strap and a transmitter on a wrist watch. This allows you to quickly read your up-to-the-second heart rate by glancing at the watch. You can also place two fingers at your carotid artery, at the side of your neck, and count the number of heart beats in 6 seconds, then multiply that value by 10 to get your heart rate in beats per minute. Another option is to use the conversation test, recommended by the American Council on Exercise. Imagine you're jogging with a partner. If you're within your target heart rate range, you should have the breath to be able to talk with your partner, but have difficulty holding a constant conversation.
Maintaining
While you monitor your heart rate, adjust your jogging intensity as necessary to keep your rate within your target heart rate range. If your heart rate is too high, slow it down by decreasing your speed or move to a flat surface if you're running uphill. If your heart rate is too low, increase your jogging speed or move to an incline running surface.
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