What Level Of Intensity Is Walking Briskly?

The concern regarding exercise intensity revolves around the health benefits it can provide. While any form of movement can be beneficial for calorie burn, walking briskly raises the bar and provides additional cardiovascular benefits. At a brisk pace, you increase your calorie and fat burn. This can in turn improve your aerobic endurance.

Target Heart Zone

One way you can measure intensity while walking briskly is by determining heart rate. Generally, the more intensely you exercise, the higher your heart rate will be. During exercise, your body's needs for oxygen and energy increase, which your body matches through increased blood flow. Walking uses the large muscles of your legs. Larger muscles need more energy. Intensity is measured based on its relationship to your maximum heart rate, or 220 minus your age. A range between 50 to 85 percent of your maximum heart rate is your target heart rate, explains the American Heart Association.

Measuring Heart Rate

You can measure your heart rate simply by taking your pulse. Find your pulse on your neck or wrist with your fingertips. Count the beats in 15 seconds and multiply by 4. You can also wear a heart rate monitor to give you real-time feedback since taking your pulse will mean stopping your walk. Light intensity is 60 to 70 percent of your maximum heart rate. Moderate is 70 to 80 percent. The highest intensity ranges from 80 to 90 percent of your maximum heart rate.

Borg Rating of Perceived Exertion Scale

You can also rate your intensity while walking briskly using your own perception of how hard you are exercising. The Borg Rating of Perceived Exertion Scale is a numbered scale that you can use to rate your effort. Light intensity is 6 to 11 on the scale. Moderate to hard intensity ranges from 12 to 16. The highest intensity is 17 to 20 on this scale. The advantage with this method is that it requires no equipment. You can use it even if you are on blood pressure medication such as beta blockers that can lower your heart rate.

Benefits

Depending upon your fitness level, walking briskly equals about three to four mph of moderate intensity. The "Dietary Guidelines for Americans, 2010" recommend exercising at this intensity level for at least 150 minutes a week for general good health. You will have the added benefit of burning fat. A 2009 study by the University of St Thomas in Minnesota identified moderate intense exercise as the ideal range for fat burning. Since walking is a weight-bearing activity, you will also help increase your bone density to prevent osteoporosis. Walking is an ideal form of exercise that most individuals can enjoy.