According to the universal theory, it is recommended to use about 60%-65% of the maximum heart rate when jogging. Simply calculate the maximum heart rate and you can subtract your age from 220. Generally speaking, the older you get, the lower your maximum heart rate will be. But if you are a group with exercise habits and accompanied by a certain intensity of exercise, the maximum heart rate will be higher than the theoretical value. Take the maximum heart rate of 200 beats/min as an example. Your easy running pace heart rate can be around 130 beats/min. Of course, there are people who are born with high heart rate. When they lift their feet, their heart rate is 160+, but there is no discomfort. This special situation cannot be simply applied by formula.

If you feel that your muscles don't respond when trying a speed, but you are out of breath, out of breath, and your heart rate is very high at first glance, it means that your muscle strength is stronger than your current cardiopulmonary ability, and your muscles can control this strength, but your heart and lungs can't. It is suggested to improve the cardiopulmonary ability first, and then try to run regularly. Do some low-intensity aerobic exercise to improve your aerobic capacity. Such as cycling, elliptical machine, hiking, etc. First, slowly grind your heart and lung function with low-intensity aerobic for 40-60 minutes each time. I believe it will improve after a while.

If it is caused by stress, reduce the exercise load; If it is caused by training fatigue, reduce the exercise frequency. After all, for mass enthusiasts, running is not our job, and we don't have the physical foundation and recovery time of professional athletes. If a fitness-oriented runner can run regularly about three times a week, it is enough for you to maintain a healthy lifestyle. If you stay up late the day before, or engage in physical and mental work for a long time and feel exhausted, taking a bath may be much better than running 10 km.

Simply put, you feel comfortable, you don't have to "run against your head", you just jog. At this time, you will find that you can easily grasp the feeling of low-intensity exercise even if you leave your heart rate. Data is always just a reference, and it is the truth to achieve health through exercise.