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Calculate your ideal Heart Rate Range for Jogging

calculate heart rate for jogging
Ideal heart rate for jogging

A very important secret of the successful joggers is that they use heart rate monitors in order to maintain their pulse in an ideal interval. This allows you to feel comfortable during the run. It also helps you to maximize the length of the running interval.

You can also benefit from this as it’s very easy to calculate your own ideal heart rate range for jogging. After you obtained the recommended range, you just need that pulse monitor that measures your heart rate. Consult it from time to time and make sure that the measured numbers stay in the calculated interval during your exercise.

How to calculate your ideal heart rate range for jogging?
There are two easy steps. You just need to do this once a year. You will see that the numbers modify once you age.
1. First subtract your actual age from 220.

2. Then multiply the result with 0.5 and 0.7 and you will get your ideal heart rate range for jogging.

Example: Here is a simple example for someone that is 30-year-old.
220 – 30 = 190

190 * 0.5 = 95

190 * 0.7 = 133

As a conclusion, the best hear rate interval for a 30-year-old jogging person is between 95 and 133 heart beats per minute. Of course that you can round it up and consider it between 95-135 to memorize it better.

Heart Rate Monitor
The best solution for a heart rate monitor would be one embedded in a professional sports watch. I know that this might be a bigger investment considering a small budget, but it really helps the beginners. The watch alone is very handy as a professional one can also help you measure the running times, laps and so on.

Experienced joggers don’t always need heart rate monitors as they know from their own experience which is the right pace to stay in the ideal heart rate range.

Remember to calculate your ideal heart rate zone before you start jogging. It will help you to maintain a comfortable feeling from the start of this new training type. Good luck!

{ 1 comment… add one }

  • Ben Agger September 17, 2008, 9:18 pm

    You make one fundamental error in your heart-rate calculation. You need to subtract resting HR from 220 minus age and then add it back in after one multiplies that number by a coefficient of, say, .7. You need to do this in order to control for level of fitness. Also, the range you view as ideal, from .5 to .7, is too low for a person to derive the training effect. Most people think that the training effect kicks in at about .6 or .65 or even .7 of max HR.