Get Fit and Healthy by Walking Faster!
- Looking to get the most out of your walks? Consider two important factors: your target heart rate and rate of perceived exertion (RPE). These measures can help you tailor your walking routine to maximize its health benefits.
- To determine your target heart rate, subtract your age from 220. For optimal training and physical changes, aim to exercise at 65-75% of your estimated maximum heart rate. For example, if you're 60, your estimated maximum heart rate is 160 beats per minute. During your walk, aim to raise your heart rate to approximately 104 beats per minute.
- But how can you make sure you're working out at the right intensity? One way is to use the RPE scale, which ranges from 1 to 10, with 1 being at rest and 10 being extremely challenging. Aim for an RPE of 4 to 6 during your walk for a moderate level of effort.
- The American Heart Association recommends 150 minutes of cardiovascular exercise weekly, spread out over five days, which is equivalent to 30 minutes each day. If you're just starting out, it's okay to begin gradually with shorter durations like five minutes every other day, and increase over several weeks or months until you reach 30 minutes per day.
- Finally, consider your environment. Walking outside provides different terrains and hills that make your workout more intense. To simulate an outdoor experience on a treadmill, adjust the incline to increase the effort required and elevate your heart rate, making your walk more effective.
- Disclaimer:- This information is intended to supplement, not substitute, advice from your healthcare provider or doctor. It does not cover all possible uses, precautions, interactions, or side effects, and may not be appropriate for your specific healthcare needs. Always consult with your doctor or another qualified healthcare provider before modifying or discontinuing any prescribed portion of your healthcare plan or treatment, in order to determine the best course of therapy for you. Do not ignore or delay professional medical advice based on anything you have seen or read on Medwiki.
- Find us at: https://www.instagram.com/medwiki_/?h...
- https://medwiki.co.in/
- https://twitter.com/medwiki_inc
- https://www.facebook.com/medwiki.co.in/
Disclaimer:
This information is not a substitute for medical advice. Consult your healthcare provider before making any changes to your treatment. Do not ignore or delay professional medical advice based on anything you have seen or read on Medwiki.
Find us at:
@2024 Medwiki Pvt Ltd. All Rights Reserved
.svg)