Pulse during sport: find the optimal heart rate while jogging

Created: 01/10/2023, 20:30

By: Anna Katharina Kuesters

Sports beginners should not exaggerate, because with healthy training the pulse must not skyrocket.

Long intervals are better.

The new year has just started and the gyms are full.

At the turn of the year, many people decided to finally do a little more sport and live a healthier life.

A moderate start in the world of sports helps to ensure that this project does not just last a few weeks, but becomes an ongoing habit.

It is important to find your optimal heart rate.

If you know them, you can optimally adjust your training to your body.

Pulse during sport: Optimum heart rate is different for everyone

A heart rate monitor helps to train efficiently and healthily.

© Varin Rattanaburi/Imago

Heart rate monitors are now widespread among athletes, especially when jogging or spinning on a fixed bicycle.

The small devices protect you from overdoing it during training and alert you when your heart rate is getting too high.

This makes sense in that a high heart rate does not mean that you are training particularly effectively.

On the contrary: If we exercise so intensively that we constantly keep our pulse at the stress limit, this means permanent stress for the body.

The body is then quickly overwhelmed and, in the worst case, this can have consequences such as:

• headache

• nausea

• increased susceptibility to infection

• extreme, long-lasting sore muscles

In some cases it can even lead to muscle loss instead of building up.

So it makes sense to record your optimal heart rate before the first workout and not to overdo it during training.

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Pulse during sports: rule of thumb for calculating

If you are serious about starting your sports program and have never or only rarely trained before, you should consult a doctor first.

This is particularly recommended for people with chronic illnesses or from the age of 35.

There is a rule of thumb according to which the optimal heart rate for untrained people during sports is 180 minus their own age.

If you follow it, you can't do much wrong in training.

However, this also means that the training does not have to be short and intensive, but longer and more enduring.

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Another benchmark that both newcomers and experienced athletes can follow is the aerobic threshold.

If you train in such a way that you do not exceed this threshold, there is still enough oxygen in the blood to supply the cells adequately.

This threshold is different for every person.

When jogging, it is usually easy to maintain if athletes breathe in for four steps and breathe out again for four steps.

If you breathe faster, the aerobic threshold has already been exceeded.

According to experts, about 80 percent of sports training should take place in the aerobic area.

This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication.

In no way does it replace a visit to the doctor.

Unfortunately, our editors are not allowed to answer individual questions about clinical pictures.