Walkers should aim for a brisk walking pace to achieve a moderate-intensity walking workout. That is associated with the best health benefits of walking. That is usually associated with walking a mile in 20 minutes or less, at a target heart rate of 50-60% of your maximum heart rate.
Target Heart Rate Calculator
What brisk walking feels like:
- may be breathing noticeably
- able to carry on a full conversation while walking
- not out of breath
If your speed is slower and heart rate lower at first, don't worry. 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 how often and how far you walk 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.
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.
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