Walking is a cardiovascular exercise that improves your heart and lung functions, burns calories, reduces weight, lowers blood pressure, improves your mood, and much more. The key to earning these benefits through walking is to exercise at the correct intensity level for your body. Factors such as age, overall health and fitness level affect your heart rate's response to exercise and even though heart rate is a common indicator for workout intensity, you may prefer the convenience of another method. The "talk test" and using a number scaled based on your perception on the workout's intensity are alternate ways to monitor your walking workout and help you reach your health and wellness goals.
Talk Test
Step 1
Warm up with a five minute, moderate paced walk. Use this time to wake up your body, prepare your mind and warm your joints and muscles for your workout.
Step 2
Increase your walking pace. Attempt to sing. Increase your pace if you are able to sing.
Step 3
Carry on a conversation if you cannot sing. Decrease your walking pace if you are unable to talk.
Step 4
Maintain a walking pace that allows you to just barely carry on a conversation, but at which you are unable to sing. Walk for at least 20 to 30 continuous minutes at this pace.
Step 5
Cool down for five minutes with a slower-paced walk.
Rating of Perceived Exertion, RPE
Step 1
Warm up with a five minute, moderate-paced walk. Increase your walking pace to a level that feels comfortable.
Step 2
Rate your workout intensity using a number scaled from zero to 10. Ask yourself how hard you perceive the workout and give your feelings a number. Select a three if you feel you are walking at a moderate pace. Select a 10 if you are fast walking up a large hill.
Step 3
Aim to walk at an RPE of approximately five or six, or that feels somewhat intense. Use a pace that allows you to continue your workout for 20 to 30 minutes.
Heart Rate
Step 1
Subtract your age from 220 to determine your maximum heart rate, MHR.
Step 2
Multiply your MHR by 60 and 70 percent if you are a beginning walker and stay within this range throughout your walk.
Step 3
Multiply your MHR by 70 and 80 percent as your fitness level improves. Stay within this range throughout your 20 to 30 minute walk.
Step 4
Multiply your MHR by 80 and 90 percent as you reach at advanced fitness level. Maintain this heart rate zone for your walking workout and double check your intensity level using the "talk test" and the RPE scale.
Step 5
Locate your pulse with your first two fingers on the side of your neck or the thumb underside of your wrist. Count the beats you feel within 10 seconds. Multiply the result by six and determine if you are exercising at a beginner, intermediate or advanced heart rate zone.
Things You'll Need
- Calculator
- Watch
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