Your relative heart rate is a more accurate indicator of how intensely you are exercising than your perceived exertion, speed or distance. A higher heart rate indicates a higher workload and greater health and fitness benefits -- to a point. For less-taxing workouts that burn fewer calories, but a higher percentage of those calories from fat, you need to keep your heart rate between 55 and 70 percent of your maximum. For more difficult workouts that increase the strength of your heart and burn more total calories, but a lower percentage of those calories from fat, you need to keep your heart rate between 70 and 85 percent of your maximum. If your heart rate is not measuring up to your goals, there are simple ways to increase it.
Step 1
Walk faster. Increasing your speed places a greater workload on your muscles, which increases the oxygen requirements, and that causes your heart to work harder and pump a larger volume of blood through your body during your workout.
Step 2
Add hills or stairs to your walk while maintaining your speed. Your body is performing a greater workload, just as if you were walking faster. On a treadmill, you can increase the incline to simulate a hill.
Step 3
Mix intervals into your walk.. Try jogging for 30 to 60 seconds of every five minutes of your walk. Each interval will increase your heart rate and keep it elevated even when you return to your normal walking speed. When your heart rate comes back down, jog again to speed it up. Jumping jacks and skipping also make effective intervals.
Things You'll Need
- Heart-rate monitor, optional
References
- "Total Heart Rate Training"; Joe Friel; 2006
- "Walking For Fitness: The Beginner's Handbook"; Marnie Caron; 2006
- "The Complete Book of Personal Training"; Douglas Brooks; 2004
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