What is the jogging speed for aerobics?

In fact, there is no universal standard answer. The most suitable speed completely varies from person to person. The reference range for ordinary people is probably between 6 and a half to 9 minutes per kilometer. However, this value can only be used as a rough estimate and is definitely not a hard-and-fast rule that must be met.

Take the community running group I often join as an example. 62-year-old Uncle Zhang has mild hypertension. He usually runs 10 minutes, and his heart rate is stuck at about 65% of the maximum heart rate. After running for half an hour, his back is only slightly damp.

I have seen many novices struggling with this problem before, and the opinions on the Internet are also very noisy. Some people think that jogging must be in the 7 allocation, otherwise it is no different from brisk walking. Others say that as long as you can run, even 11 allocation is no problem. In fact, both of these opinions are not wrong, but they are suitable for different groups of people. If young people without underlying diseases run too slowly, they will indeed not be able to reach the threshold of aerobic stimulation, and their physical fitness improvement and fat-burning efficiency will be compromised. However, if they have a large base, are old, or have old joint injuries, they will easily get injured if they stick to the pace, and the gains outweigh the losses.

In fact, there is no need to stick to the pace chart. The easiest way to judge is the speaking test: if you can speak a sentence of about ten words coherently while running, without gasping and breaking sentences in the middle, this speed is just right. If you can only skip two words and have to take a breath, then slow down quickly. If you can still hum the entire song, it doesn't matter if you can go up a little. I once took a good friend with me who just started running. She weighed 160 kilograms. She was tired from running 11 points at the beginning. I told her to run as fast as she could, and if she couldn't run, she would take two steps and then continue running. After two months, she gradually stabilized to 9 points and lost 8 centimeters from her waist. The effect was much better than those who tried hard to run 5 points only to injure their knees after two runs.

If you want to be more accurate, you can also wear a sports bracelet to measure your heart rate, and control it within the range of (220 - your age) × 60% to 70%. This corresponding speed is your own aerobic jogging speed, which is more reliable than all the general pace recommendations on the Internet. I have been running for three years, and I always looked at the pace at the beginning. I felt that the 8-run allocation was too embarrassing. I was embarrassed to report my pace when I told people that I was running. Later, after I ran a lot, I realized that the core of jogging is low-intensity and sustainable. The speed at which you can run comfortably for half an hour is the best speed. There is really no need to compare with others.