How can you know you are walking at a “brisk” walking pace, the one most recommended by doctors, health experts and walking coaches?
Usually what these advisers mean is to walk at a pace that is sufficient to raise your heart rate to its “training zone” for cardiovascular endurance. And, that varies depending on your age, weight, and current level of fitness. Here are several ways to determine if you are walking at a “brisk” pace:
Target Heart Rate: Your “target heart rate” is defined as 60 to 85% of your maximum heart rate, based on age. Your maximum heart rate is defined as 220 minus your age.
So, for a 40 year old, you would have a maximum heart rate of 220 – 40, which is 180 beats per minute. That’s your maximum. Your “training” or “target” heart rate would be in the range of 60 to 85% of that. So, 60% of 180 is 108 and 85% of 180 is 153. Thus, the target heart rate for a 40 year old ranges from 108 to 153 beats per minute. Which means this 40 year old should aim to reach and sustain that range when walking.