Walking is a convenient form of exercise because it can be done anywhere and does not require special equipment or training. When beginning a fitness walking program, keep track of your heart rate. This gives you a concrete way to gauge your exercise intensity and stick to a pace. If you don't pace yourself, you could tire too quickly or not work hard enough to reap the many benefits of fitness walking.
Your Heart Rate
Your heart rate is simply a measure of how fast your heart is beating, measured in beats per minute (bpm). The harder you work, the faster your heart beats to deliver oxygen to your muscles so they can produce energy to keep moving. Slow-moving muscles do not require much fuel, so the heart beats more slowly. Fast-moving muscles demand more oxygen, so the heart speeds up. This is how the heart rate is used during exercise to measure intensity. It can also be a safety precaution, as exercising at an elevated heart rate for an extended period can prove dangerous.
Tracking Your Heart Rate
Subtract your age from 220 to find your maximum heart rate. This is the number you use to calculate your target heart rate zones. The easiest way to track your heart rate during exercise is to wear a heart rate monitor, but you can do it manually as well by taking your pulse. The carotid artery, which runs vertically along the side of your neck, is the easiest place to feel your pulse. Place two fingers over the spot where you can feel your pulse, and count the number of beats you feel in six seconds. Multiply that number by 10 to find your estimated heart rate. For a more accurate number, count the beats for an entire minute.
Target Zones
Keeping your heart rate within a specific range ensures you are working hard enough to get the results you want. If heart health is your goal, walk fast enough to keep your heart rate between 50 and 60 percent of your maximum. Walking with your heart rate between 60 and 70 percent of your maximum will burn the most fat, and working at 70 to 80 percent will improve your endurance. Working between 80 and 90 percent will improve your body's ability to process metabolic waste from the muscles and consume more oxygen, but you burn less fat. Working above 90 percent of your maximum heart rate is extremely strenuous and is unnecessary for all but the most elite athletes. If you want to push your maximum heart rate, consult your doctor first.
Walking as Exercise
MayoClinic.com mentions the numerous benefits of walking. It is a skill that most people already have, and you can do it at home, on vacation, or anywhere you please. Walking is a low-impact activity, so it won't stress your joints the way running will, but it gets your heart rate up high enough to improve your cardiovascular fitness. A regular walking program can reduce your risk of diabetes, improve your cholesterol levels, keep your weight in check and improve your mood. Walking is customizable enough that it is as suitable for a beginner as it is for someone who has been exercising all his life. You can set your speed, pace, terrain and timing to suit your fitness needs.
Safety
As with any exercise program, there are safety concerns. If you are new to exercise or are taking any medication, consult your doctor before starting a walking routine. Some medications can alter your heart rate, thereby altering your target zones, so discuss your medication with your doctor. Always wear comfortable, supportive shoes, and remember to warm up and cool down every time you walk. A sufficient warmup helps prevent injury, and a good cool-down will help you avoid soreness and stiffness.
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