Are you a beginner or already jogging regularly and want to know what heart rate is best for you? We help you to find the optimal heart rate while jogging.
The pulse is a very good tool to find the right intensity when jogging. You move in the right area to set the ideal training stimulus for you. Above all, however, avoid overexertion by making sure that you do not permanently exceed certain heart rate values. With regular training, the values can then be increased.
What is the best heart rate when jogging?
There are different pulse ranges, the use of which must be evaluated differently depending on the sporting objective. Basically, however, the following applies: the lower the pulse, the more likely your body will use fat as a source of energy. If the intensity of exercise increases, he has to switch more and more to carbohydrates, as these guarantee a faster supply of energy.
In the following list you will find the usual stress ranges depending on the maximum heart rate (HRmax), which will help you to find the optimal heart rate for your personal jogging goal:
- 50 to 60% of the HRmax: This is referred to as a moderate load, such as that achieved with walking, walking or light cycling, as well as with simple everyday activities. It is used for active regeneration and is therefore also recommended for athletes who want to recover from heavy exertion.
- 60 to 70% of HRmax: In this range you train your basic endurance through increased capillary formation in the muscles and your fat metabolism. Even if it gets a bit more strenuous here, your body can still cover most of the energy it needs by burning fat.
- 70 to 80% of HRmax: At this level, it’s less about burning fat and more about improving your overall physical fitness. Since oxygen is becoming a scarce commodity in your body, lactate can already build up, which sooner or later leads to pain in the muscles and a drop in your performance.
- 80 to 90% of HRmax: This is where lactate formation and carbohydrate burning really skyrocket. Those who train more frequently in this area are rewarded with improved lactate tolerance, which improves endurance at peak performance. However, since the performance drops after a while, this heart rate range is not suitable for longer-lasting loads.
- 90 to 100% of HRmax: At this high heart rate, you are at the limit of your endurance. A strong build-up of lactate occurs, which can lead to an enormous drop in performance after just a few seconds. Therefore, this pulse range is only suitable for short but highly intensive loads such as sprints. While athletes use it more often as part of interval training, it’s not recommended for beginners to expose themselves to such an intense load, as they can quickly overwhelm your body.
As a beginner or jogger who wants to improve basic endurance, the first two to three frequency ranges mentioned are a good guide. As an advanced runner who also takes part in competitions, you use an intensity above that, i.e. over 80 percent of the HR max, in targeted running training.
How to determine your maximum heart rate
There is a rule of thumb for determining the maximum heart rate that at least provides a rough guideline: HRmax = 220 – age
Because a person’s age is one of the most important factors influencing HR max. But there are other crucial aspects that include, for example, the level of training, gender or medication taken. But the type of stress and the muscle mass used also make a difference in terms of the maximum heart rate that can be achieved.
Concrete example of your heart rate while jogging
With the formula for the maximum heart rate and the desired load range, you simply calculate the heart rate, which can serve as a guide for your running training: If you are 40 years old, for example, the maximum heart rate is around 220 – age 40 years = 180 beats per minute.
You usually want to train your basic endurance by jogging, so you should be in the range of 60 – 70 percent of the maximum heart rate (see list above). In the example: 180 x 0.6 or 0.7 = 108 to 126 beats per minute. So if you use your heart rate as a guide when running, it should be between 108 and 126 beats during the unit.
If you want to know exactly, you can get more individual results with modern heart rate monitors or ideally a professionally performed electrocardiogram (ECG), which usually cannot be determined with a simple rule of thumb. And this means that the optimal heart rate when jogging can also be determined with greater precision.
Important note: The information in no way replaces professional advice or treatment by trained and recognized doctors. The content of t-online cannot and must not be used to independently make diagnoses or start treatments.
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