Taking a leisurely walk around the block and walking as aerobic exercise are entirely different actions. Aerobic walking is purposeful walking that increases your heart rate and puts the large muscles in your legs, buttocks and arms to work. On average, aerobic walking allows you to cover one mile in about 15 minutes and burn about 100 calories for each mile you walk, although as TheWalkingSite.com notes, this can vary according to the terrain, your level of fitness and walking technique.
Step 1
Write out your aerobic walking goals, which will determine as the schedule you follow as well as the intensity of your walk. If you are walking for general fitness, TheWalkingSite.com suggests scheduling a 30-minute walk about four times a week, at a pace that allows you to carry on a conversation. If you are walking for heart health, schedule a 20- to 30-minute walk three to four times a week at a pace that leaves you breathing hard. If you incorporate weight-loss goals in your walking plan, schedule a 45- to 60-minute walk five days a week at a brisk pace.
Step 2
Calculate your target heart rate to assist you in pacing yourself as you walk. The American Heart Association recommends pacing yourself to remain within 50 to 85 percent of your maximum heart rate. To calculate this percentage, subtract your current age from 220 and then calculate the percentage range. As an example, if you are 35 years of age, your maximum heart rate is 185 beats and your target range is 93 to 157 heart beats per minute.
Step 3
Warm up your muscles with about five to 10 minutes of slow walking and by performing a few flexibility exercises before starting your aerobic walk. TheWalkingSite.com suggests pointing, reaching and circle exercises as warm-ups.
Step 4
Walk with your head up, back straight, eyes looking forward about 20 feet and your stomach and buttock muscles tight. Bend your arms at about a 90-degree angle and swing them in a front to back fashion as you walk. If you want to walk faster, instead of lengthening your stride, TheWalkingSite.com recommends that you smaller but faster steps.
Step 5
Stop walking and take your pulse intermittently as you walk to see how your heart rate is climbing. To take your pulse, lightly touch the tips of your index and second finger on the lower part of your neck, one on each side of your windpipe and press until your feel your pulse. Count your pulse for 10 seconds and multiply the number you get by six.
Step 6
Cool down your muscles when you finish walking with stretching exercises that target all of your muscle groups. These include your calves, shins, hamstrings, back, thighs, shoulders and neck.
Tips and Warnings
- Start slowly and gradually increase the length of your walk by five-minute increments as your body becomes more fit. Use a programmable pedometer to record the distance you walk. To use a pedometer, you generally measure your stride length, enter it into the pedometer and then watch it calculate distance as you walk. Pay attention to how you feel as you walk. Although some muscle soreness is common, if you feel pain, especially in the shin area, TheWalkingSite.com recommends cutting back for a few days. If pain persists, however, make sure to call your doctor.
- TheWalkingSite.com warns against carrying hand weights during your aerobic walk. Despite claims that weights can increase your workout intensity, not only do they decrease your walking pace, but they often increase blood pressure and place extra pressure on tendons and ligaments.
Things You'll Need
- Walking shoes
- Watch
- Pedometer
- Water bottle
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