| You want to lose weight or maybe your doctor | | | | 1. Subtract your current age from 220 |
| has mentioned that taking better care of your | | | | 2. Multiply this answer by 0.6 and also by 0.75 |
| cardiovascular system would be a wise choice for | | | | These two numbers are your fitness walking |
| you to make. The easiest way to get started is | | | | target range. The first number is your initial target |
| with fitness walking. It is cheap, simple and easy | | | | and the second calculated number is your top-end |
| to do when and where you have time. | | | | target heart rate. You do not want to get your |
| The biggest question that comes up with fitness | | | | heart beat rate above the second calculated |
| walking is determining the intensity of your | | | | number. |
| walking workout. The more the intensity the | | | | For a 50 year old person the fitness walking |
| greater the benefit of calorie burn and work on | | | | target range would be; 220 - 50 = 170. |
| your cardio system. It is important however, to | | | | This person's fitness walking target beats of the |
| monitor and track your program. This means | | | | heart is 102 beats per minute. (170 x 0.6 = 102) |
| tracking heart rate, blood pressure, distance and | | | | This is the heart rate that needs to be reached |
| time of your walk. You want to walk at a fast | | | | for the walking routine to burn calories and give |
| enough pace to break a sweat but not one that | | | | your heart and lungs a good workout. |
| makes you struggle to breathe. | | | | This person's peak exercise intensity should not |
| Why Measure Your How Fast Your Heart Is | | | | exceed 128 heart beats per minute. (170 x 0.75 = |
| Beating | | | | 127.5) With periodic checking throughout your |
| One of the greatest benefits of a walking | | | | walking workout you will begin to gauge the level |
| exercise program is the helpful benefits to your | | | | of intensity required to meet these range limits. |
| heart's health. To measure the impact of your | | | | You should reach the peak intensity, or in this |
| routine is to establish a base heart rate and a | | | | example 128 heart beats per minute at about the |
| moving target heart rate. First take your resting | | | | half-way point of your workout. It is up to you |
| heart rate by placing your finger on your wrist or | | | | how long you go continue at the peak range. |
| on the main artery on the side of your neck. It is | | | | The Cool Down |
| located right under you're the edge of your jaw | | | | The true measure of what shape your heat is in |
| bone. If you can't find it try using your index and | | | | is based on the time it takes for your heart to |
| middle finger together. The easiest way to get | | | | recover to its base line rate after you begin to |
| your heart rate is to count the number of beats | | | | cool down. Take your heart rate at the beginning |
| for 15 seconds and then multiply this number by | | | | of your cool down and then every couple of |
| four. | | | | minutes. |
| Figuring Your Target Heart Beat Rate | | | | Every time you exercise take your heart's pulse |
| Now you need to calculate your target pulse rate | | | | rate at the same time and frequency during your |
| for your heart. To do this you first need to | | | | cool down. As your walking exercise routine |
| calculate your individual maximum rate your heart | | | | continues over the weeks and months track how |
| can beat. This is simply the fastest rate that your | | | | this heart rate beat declines. The lesser the time |
| heart can possibly beat. Grab a simple calculator | | | | it takes to get back to normal the healthier is |
| to get this number. Here is how to figure your | | | | your heart. |
| maximum heart rate: | | | | |