Walking is a safe, effective way to lose weight. Like most forms of exercise, walking increases your heart rate or pulse. Your pulse is the number of times your heart beats in 60 seconds. As your body's need for more oxygen-rich blood increases during exercise, your heart must beat more to deliver the blood. But, if your heart is working too hard when you're walking, you can develop several health problems.
Importance of Target Heart Rate
Knowing your target heart rate--or more specifically, your target heart rate zone--allows you to determine if you're working out at a safe pace, while meeting the intensity required to lose weight or stay healthy. Taking your pulse is one way to check your heart rate during exercise. Alternatively, you can use a heart rate monitor.
Determining Your Target Heart Rate
To figure out your target heart rate, you must first know your maximum heart rate, which is the maximum rate your heart reaches during exercise. Subtract your age from 220 for your maximum heart rate. Your target heart rate is 60 to 80 percent of your maximum heart rate. Keep in mind that these measurements are estimates. For a more accurate measurement, consult your doctor. Also, some medications, such as those for high blood pressure, can alter your heart rate. In these cases your doctor will need to determine your maximum and target heart rates.
Amount and Frequency
The amount of exercise each person needs to do to lose weight varies. In general, you might need to walk as much as one hour a day five days a week at a moderate pace, or about 1 mile in 20 minutes. If you're finding it difficult to reach your target heart rate during your walk, swing your arms more, which increases your heart rate. Do not walk at higher than 85 percent of your maximum heart rate; you won't get any more benefits and you'll increase your risk of cardiovascular and orthopaedic problems.
Caution
If you are just starting a walking routine to lose weight, don't try to reach your target heart rate right away if it's too difficult. Build your pace up gradually, giving your body time to adapt to the new demands you're putting on it. A slow-and-gradual approach will also help to minimize soreness and reduce your risk of injury. If you have a medical condition such as diabetes or heart disease, consult your doctor before you start your walking program.
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