Running belongs to aerobic exercise. Most people mainly jog when they start to have an exercise plan. If they start running fast, it may not last long, but it will affect the exercise effect.
In fact, the intensity of running has a great relationship with the individual's athletic ability. The so-called pace refers to how much time is consumed within a certain distance. If the running distance is fixed in a running race, then it is necessary to judge the match by the length of time consumed. Generally, the pace of jogging is about 7-9 km/h for girls and 8- 10 km/h for boys.
Under the condition of the same running distance, after knowing the time to complete this distance, you can know what the personal jogging pace is during this time. In short, knowing jogging pace data can help you control your running speed. If you can't meet the standard when you start jogging, you don't have to force yourself to keep up quickly. Just stick to the ability of a certain time every day, pay attention to the distance and time of running. In fact, how far you run is not the key, but how long you can keep running.
Calculation method of jogging pace and heart rate
There are many ways to calculate the maximum heart rate, including simple (220- age) and complicated formulas, including the method of measuring the maximum heart rate in person and then inputting the obtained/calculated maximum heart rate into Jiaming equipment to get these five intervals.
For example, a 30-year-old runner has a maximum heart rate of about 190, which is about 60%~70% of the maximum heart rate. In order to lose weight, the jogging heart rate should be controlled between 1 14~ 133.
In order to measure the maximum heart rate more accurately, you can actually run as much as possible on the playground or on a long ramp to measure it. The maximum heart rate of people who exercise regularly will be higher than the estimate of (220- age), and the maximum heart rate of people who lack exercise for a long time will be much lower than the theoretical value.
The above contents refer to Baidu Encyclopedia-Pacing Baidu Encyclopedia-Jogging.