Is the tempo of my jogging exercise right?

Most people choose jogging because it is easy to do anytime and anywhere. This sport is almost the same as running, which relies on the speed of your footsteps. However, with a lower intensity than running, which is around 1.ooo to 1,500 km per hour.

It is possible to measure the speed of jogging with these standards, not to mention that everyone's conditions are different, so that the jogging tempo is not the same. Well, you can find out whether the jogging tempo you are doing is correct and optimal by measuring your current heart rate.

Yes, your heart rate can actually be a benchmark whether the jogging exercise you are doing is optimal or not, too fast or slow.

Heart rate, benchmark for optimal exercise

The heart rate when jogging varies from person to person, depending on the level of fitness and physical strength. To determine the correct running tempo, you need to measure your heart rate. Heart rate indicates how many times the heart beats in one minute.

The higher the intensity of the exercise you do, the heart will beat faster. Why? The heart needs to pump more blood and oxygen to the muscles of the body that are working.

Reporting from the Health Line, according to the American Heart Association, states that jogging includes strenuous physical activity. This means that for optimal jogging and you do it at the right tempo, you must reach 70 to 85 percent of your maximum heart rate.

When your heart rate is less or more than this benchmark, it could be that the jogging exercise you are doing is not optimal or maybe even too much.

So, what is the ideal heart rate for jogging?

To find out what the normal heart rate is when jogging, you must first know what your maximum heart rate is. Each person has a different maximum heart rate, depending on their age.

Determining your maximum heart rate by subtracting 220 from your current age. For example, your current age is 42 years, then the maximum heart rate you have is 220 - 42, which is 178 bpm (beats per minute or heart rate per minute).

That's just the maximum limit, then what is the ideal heart rate for jogging? You must multiply the maximum limit you have by 70 to 80 percent, according to the provisions of the American Heart Association previously mentioned.

So, if your maximum heart rate is 190 bpm, then when jogging, the heart rate that you must have is:

• 70% x 178 bpm = 124.6 bpm
• 85% x 178 bpm = 151.3 bpm

From this count, you will get optimal results from jogging if your current heart rate is between 124 to 151 bpm.

How to check the heart rate has reached the target or not

Source: Everyday Health

Checking your heart rate is ideal or not during exercise can be done with the help of a digital heart rate meter. This tool has been sold on the market in various forms, for example, clocks.

However, don't worry, you can also calculate it manually. Follow the steps below to calculate the manual heart rate:

• Stop jogging for a moment
• Place the tips of your index and middle fingers around the left wrist or the pulse point on the left side of the neck
• Gently press the pulse with your finger
• Set the time for 60 seconds while counting your heart rate
• To make it easier, you can count it for 10 seconds and multiply the result by 6

Tips for safe jogging

Before jogging, warm up for 5 to 10 minutes. Starting with a relaxing walk to warm up the muscles and blood circulation. Then, continue with the stretching motion while walking. When finished, you can start jogging. You can alternate the exercises; jogging.

Use the right sports equipment, such as shoes and the right workout clothes and towels to wipe off sweat. Prepare drinking water to prevent the body from dehydration.

If you have medical problems, you should first consult your doctor. Ask whether jogging is safe for you to do or not.

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