Optimal fitness intensity Heart rate while jogging: This is what you should pay attention to

Heart rate while jogging: You can keep an eye on your heart rate with a heart rate monitor or smart watches.

You can easily measure your pulse while jogging with a heart rate monitor or smartwatch. (Source: VioletaStoimenova/Getty Images)

Are you a beginner or already jogging regularly and want to know which heart rate is best for you? We help you find the optimal heart rate when jogging.

The pulse is a very good tool for finding the right intensity when jogging. This means you move in the right area to create the ideal training stimulus for you. Above all, you can avoid overexertion by ensuring that you do not permanently exceed certain pulse values. The values ​​can then be increased with regular training.

What is the best heart rate when jogging?

There are different heart rate ranges, the use of which can be evaluated differently depending on the sporting goals. In general, however, the lower your pulse, the more likely your body is to rely on fat as an energy source. If the intensity of the exercise increases, he has to switch more and more to carbohydrates, as these guarantee faster energy supply.

In the following list you will find common stress ranges depending on the maximum heart rate (HRmax) , which will help you find the optimal pulse rate for your personal goals when jogging:

  • 50 to 60% of HRmax: This is referred to as moderate stress , such as that achieved when walking, walking or light cycling as well as during simple everyday activities. It is used for active regeneration and is therefore also recommended for athletes who want to recover from greater stress.
  • 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 little more strenuous here, your body can still cover a large part 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. As oxygen becomes a scarce commodity in your body, lactate can begin to form , which sooner or later leads to muscle pain 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 will be rewarded with improved lactate tolerance, which improves their stamina during peak performance. However, since the performance drops after a while, this pulse range is not suitable for long-term exertion .
  • 90 to 100% of HRmax: At this high heart rate you are at the limit of your endurance. This leads to a strong formation of lactate, 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 intense exertions such as sprints . While athletes use it more often as part of interval training, beginners are advised not to subject themselves to such intense stress, as it can quickly overwhelm your body.

As a beginner runner 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 beyond this, i.e. over 80 percent of HRmax, in targeted running training.

How to determine the maximum heart rate

There is a rule of thumb for determining the maximum heart rate that provides at least a rough guideline: HRmax = 220 – age

Because a person’s age is one of the most important factors influencing HRmax. But there are other crucial aspects that include, for example, the level of training, gender or medications taken. But the type of stress and the muscle mass used also make a difference in terms of the maximum achievable heart rate.

Concrete example of your heart rate while jogging

Using the formula for the maximum pulse and the desired load range, you can simply calculate the pulse, which can serve as a guide for your running training: For example, if you are 40 years old, the maximum pulse is approximately 220 – age 40 years = 180 beats per minute.

By jogging you usually want to train your basic endurance , so you should be in the range of 60 – 70 percent of your 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 pulse as a guide when running, then in the example it should be between 108 and 126 beats during the session.If you want to know exactly, modern heart rate monitors or, ideally, a professionally performed electrocardiogram (EKG) will give you more individual results that usually cannot be determined using a simple rule of thumb. This means that the optimal pulse rate when jogging can be determined with greater precision.


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