Walk at a determined pace
- may be breathing noticeably
- able to carry on a full conversation while walking
- not out of breath
Talk Test demonstration in RealAudio
If your speed is slower than a 20-minute mile, your first goal is to be able to walk 30-60 minutes a day without injury. We will add speed and intensity later. Be consistent in your walking before you try to walk faster.
The target heart rate to achieve for health walking is 50 - 60% of your maximum heart rate. Again, if this is difficult at first, go slower and build your time before working on speed.
Target Heart Rate Calculator
If at any time during the walk you are experiencing difficulty, slow down further and return to your starting point.
Be aware of warning symptoms of problems such as heart attack or stroke and seek medical assistance if needed.
It is recommended that you increase your exercise time/intensity by no more than 10% per week.
Let's Get Walking
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Absolute Beginner Walking Tutorial
- Prepare to Walk
- Walking Technique for Beginners
- Schedule: How Far and How Often to Walk
- How Fast to Walk
- Warning Signs and What's Normal
- Tracking Your Walks
- Beginners Links
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