Walking is a low-impact form of weight-bearing exercise. This makes it safe on the joints and beneficial for bone strengthening. When you are trying to lose weight and improve your overall fitness levels with walking, it is good to know your heart rate as a guide to monitor your progress.
Identification
A target training zone is an intensity where you experience a maximum amount of fat-burning and health benefits. This is your goal when you are walking. The American Heart Association recommends exercising at 50 percent to 85 percent of your maximum heart rate.
Features
Your maximum heart rate is the highest effort you can put forth during maximum exercise, according to the Cleveland Clinic. In order to figure out your target training zone, you first need to determine your maximum heart rate. Subtract your age from 220 to find out this number. For example, if you are 32 years old, your maximum heart rate is 188. Now use this number to determine your training zone. Multiply 188 times 50 percent and 85 percent. The equations are 188 x .5 and 188 x .85. Your target training zone is 94 to 160 beats per minute. When you are walking, you want to keep your heart rate in this zone.
Function
You have two options to track your heart rate while you walk. Either use your radial pulse or carotid pulse. To use your radial pulse, place two fingers on the inside of one wrist right below your thumb. Feel for your pulse, and once you find it, count the beats for 30 seconds. Double this number and you have your heart rate. For example, if you count 70 beats, your heart rate is 140.
To use your carotid artery, place your fingers on the side of your neck by your windpipe and below your jaw. Count the beats for 30 seconds and double it. When you are determining your carotid pulse, keep your fingers still and use only moderate pressure. Moving them around can cause dizziness and reduce your blood pressure, according to the University of Iowa. You can also count the beats for 10 seconds and multiply by six to get your heart rate, but the shorter time frame you count, the less accurate your reading will be. With either case, make sure to wear a watch while you walk.
Effects
When you are walking and you are not at your desired heart rate, you can easily increase or decrease your pace to get into your training zone. Since your arms are free when you walk, it is easier to check your heart rate while you are in motion than it is with other activities, such as rowing and elliptical training. If you are new to walking, stay to the low end of your target heart rate and work your way up as your fitness levels improve.
Considerations
If you want to get your heart rate quickly without having to do any math equations or leg work, invest in a heart rate monitor. These tools have two components -- a chest strap and wrist watch. The chest strap comes with a transmitter that sends a signal back to your watch, which then gives you your heart rate. You can walk at any pace and quickly refer to your watch to see if you are in your target training zone. You also have the option of setting the zone into your watch. If you go higher or lower than your target zone, an alarm will sound off and you will know you have to adjust your pace.
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