Walking is a common cardiovascular activity, as it requires little equipment and can be done nearly anywhere. It also provides you the opportunity to exercise with others. Before you begin a walking program, purchase a quality pair of shoes that will adequately support your feet, ankles, knees and hips.
Walking for Cardio
Cardiovascular activities, such as walking, cause your heart rate to elevate, which over time trains your cardiorespiratory system and develops the strength of your heart and lungs. This heart and lung development, along with the high number of calories burned to facilitate reaching and maintaining a healthy body fat percentage, prevents chronic diseases. To see benefits, walking needs to be done at the appropriate intensity to elevate your heart rate into your target heart rate.
Target Heart Rate
Working out within your target heart rate range will ensure that you develop your cardiovascular system. Your target heart rate is based on your age and is also influenced by your fitness level. Scientific tests need to be done to accurately determine your target heart rate, but you can estimate your range by using the Karvonen Formula and assuming that your target heart rate is 70 to 80 percent of your maximum heart rate.
Calculating Target Heart Rate
To use the Karvonen Formula to estimate your target heart rate range, first calculate your resting heart rate by counting how many times your heart beats over a minute. Place your index and middle finger at the side of your neck at the carotid artery. You can either count the beats for the entire minute, or count the beats for 10 seconds and multiply that number by six. Once you have your resting heart rate number, set it aside. Subtract your age from 220, which will give you your maximum heart rate. Subtract your resting heart rate from your maximum heart rate to calculate your heart rate reserve, or the difference between your maximum heart rate and resting heart rate. Multiply your heart rate reserve by 0.70 and 0.80, which are used because you're determining 70 to 80 percent of your maximum heart rate range. Finally, take those two values and add your resting heart rate to each. This will give you the low and high values of your target heart rate, a range that will fall between 75 to 170 beats per minute.
Monitoring Heart Rate During Walking
It can be difficult to hold your fingers to your carotid artery while exercising, so to monitor your heart rate while walking to make sure you're in your target heart rate range, wear a heart rate monitor, which features a sensor that straps around your chest and sends a signal with your heart rate information to a wrist watch. If you're unable to purchase a heart rate monitor, you can use the conversation test. Imagine that you're walking with a partner. You should be able to talk with another, but not sing or keep a constant conversation.
Walking Variations
It can be difficult at times to walk at a pace that raises your heart rate into the target heart rate range. If your heart rate does not elevate as high as it needs to with your normal walking pace, first try to pick up your rate of walking and pump your arms with more authority. Walk in an area with an incline or incorporate some repetitions of walking up and down bleachers.
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