If you want to be healthy by running, aerobic jogging is indispensable.
As a mass runner, I recommend that you do more aerobic running, and don’t follow those great runners to practice speed and distance every day. In the end, you will find that these are all illusory things, and only health is the main theme of life.
If you don’t believe it, you will know the importance of healthy jogging after getting injured once!
But if you want to get the best benefits from jogging, we must first control our pace. So do you know what the “golden pace” in aerobic jogging is?
Let’s take a look together
What is aerobic jogging?
It refers to low-intensity and long-lasting running under aerobic conditions.
Aerobic exercise can more effectively burn fat, improve our cardiopulmonary function, and is not easy to get injured, allowing you to complete the run in a very relaxed state.
How do we calculate the best “golden pace”?
There are many differences here, such as personal basic physical fitness, age, gender, running age, etc., which will have some intervention effects, so in general, we can calculate the “golden pace” according to the heart rate calculation method.
The first step is to calculate the maximum heart rate: 207-0.7×age
The second step is to multiply it by 60%~75% of the maximum heart rate
For example: if a 50-year-old runner, his maximum heart rate should be calculated as 207-0.7×50=172, and then multiply it by 60%~75% of the maximum heart rate, the best aerobic jogging heart rate range is maintained between 103~129 beats/minute.
Therefore, the running pace in this heart rate range is the “golden pace” in aerobic jogging.
Of course, the truth is finally found in practice. Some people have a good foundation, a long running age, and sufficient experience. Maybe the pace at this heart rate belongs to super slow jogging, which doesn’t matter. You can find the body feeling with the heart rate, and maintaining a rhythm that suits you is the most important thing.
In short, the golden pace in aerobic jogging is a relative concept. You can usually combine this algorithm to adjust the running in a comfortable state, but for a beginner, you just need to maintain the running at this heart rate.
What are the actual benefits of aerobic jogging?
Improve performance; Don’t think that running slowly will not improve performance. When your aerobic running volume accumulates to a certain level, you will find it much easier to increase your pace step by step.
Exercise the heart; Long-term aerobic jogging can effectively make the myocardium stronger, increase the output of the pulse, and also promote the improvement of cardiopulmonary function.
Help breathing; Many people can’t breathe when they are tired of running. When you try aerobic jogging, you will find that you can improve our breathing method, exercise the respiratory muscles, and make breathing easier.
Consume fat; If you want to lose weight by running, you must do it under aerobic jogging, which will consume more fat and have the effect of losing weight. In addition, fatty liver will gradually disappear.
Relieve emotions; In fact, many times as long as you extend the running timeline and slow down the speed, running can stimulate the secretion of endorphins, helping you relieve stress and reduce negative emotions in a relaxed state.
The current running circle is very “competitive”. Many people gradually lose themselves in this state, blindly increase the running volume and speed, and ignore health.
So, think more about the original intention of running. As an ordinary enthusiast, maintaining the “golden pace” of aerobic jogging will make you happier and healthier as you run.
