A brisk walk is one of the easiest and most effective cardio workouts. And, best of all, you likely already have everything you need to get started. Show You can do a brisk, sweat-inducing walk indoors or outdoors and without any special equipment. A good pair of sneakers is about all you need to start reaping the many rewards of a fast-paced walk. The key to getting a great workout with brisk walking is to maintain a pace that gives your heart and lungs a challenging workout, but not so hard that you run out of steam too quickly. Keep reading to find out how to boost your physical and mental well-being with brisk walking as well as the benefits you can reap from this form of exercise. The term “brisk walking” is somewhat vague. Is it a little faster than your normal pace? Is it a lot faster? To help firm up exactly what it means, there are several ways to measure your pace to make sure you’re in the “brisk” zone. Let’s take a closer look at three options for gauging whether you’re walking at the right pace. One way to determine if you’re walking fast enough is to measure your heart rate. A safe target heart rate while exercising, for most adults, is 50 to 85 percent of your maximum heart rate. Exercising at your target heart rate means you’re getting the greatest benefit from your workout. According to the American Heart Association:
So, what exactly is your maximum heart rate, and how do you know what it is? Your maximum heart rate is 220 beats per minute (bpm) minus your age in years. So, for a 40-year-old person, it’d be 220 – 40 = 180 bpm. To figure out your target heart rate range, do the following:
If you’re not sure how to measure your heart rate, here’s how to do it:
To reach your target heart rate zone, aim for the following bpm ranges based on your age: Another way to measure your pace is to count your steps. A study published in the British Journal of Sports Medicine suggests that if you can walk at least 100 steps per minute, you’re walking fast enough to reap substantial fitness benefits. Using a fitness tracker can help you keep track of your steps and how fast you’re walking. Shop for a fitness tracker online. A third way of figuring out your walking pace doesn’t require any math. Instead, to measure your pace, you start talking while you’re walking:
Regular cardio exercise, like brisk walking, offers a wide range of physical and mental benefits. Some well-researched benefits include:
The rate at which you burn calories depends on several factors, including:
To burn a higher number of calories, you’ll want to walk at a faster pace. You’ll also want to walk for a longer period of time. For instance, you’ll burn more calories if you walk at a pace of 4 miles per hour (mph) for 35 minutes than if you walk at a pace of 3 mph for 20 minutes. Here’s a snapshot of the calories you can burn, depending on your weight and pace, if you walk for 1 hour. Divide this number by 2 to figure out the calorie burn for a 30-minute walk: To burn more calories on your walk, try some of these strategies: Walk uphillAdding inclines and hills to your walking route will require your heart, lungs, and muscles to work harder and therefore burn more calories. The advantage of walking on a treadmill is that you can set the incline of your walk. Many treadmills allow you to enter a preprogrammed course of inclines, declines, and flat surface. Add interval trainingHigh-intensity interval training (HIIT) involves short bursts of vigorous exercise alternated with low-intensity recovery periods. For example, this could include walking uphill at a fast pace for 5 minutes followed by walking more slowly on flat terrain for 3 minutes, then repeating this pattern for 20 or 30 minutes. Studies have shown that HIIT workouts are an effective way of burning calories and reducing body fat in a shorter amount of time. Carry hand weightsLight weights that don’t strain your arms can add extra effort to your walk and make you work a little harder. To make the most of your brisk walk, and to avoid injury, try to use the following techniques when walking:
The American Heart Association recommends 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity per week. If you follow the recommendation to exercise at a moderate pace for 150 minutes a week, a reasonable goal is to walk briskly for 30 minutes a day, 5 days a week. If walking for 30 minutes at a time is hard to fit into your schedule, you can break it down into three 10-minute walks or two 15-minute walks a day. It’s a good idea to spread activity throughout the week and to walk for at least 10 minutes at a time. Although 150 minutes of moderate-intensity exercise is a good goal to shoot for each week, you’ll gain even more benefits if you do brisk walking for a longer duration. Walking at a brisk pace, even for just 10 minutes at a time, can benefit your health and well-being in a multitude of ways. By boosting your blood flow, brisk walking can improve the health of your heart and lungs. It can also lower your risk for many health conditions and help you manage your weight. Additionally, brisk walking can improve your brain function, boost your energy, reduce stress, and improve your sleep. If you have any health concerns or injuries, be sure to talk to your doctor before getting started with a new exercise program. What is a normal heart rate after a mile walk?For the high end of your target heart rate, multiply 220 bpm minus your age by 0.85 (85 percent). For example, for a 40-year-old it'd be 180 bpm x 0.85 = 153 bpm. For this person, their target heart rate while walking would be between 90 and 153 beats per minute.
What is the average heart rate for 19 year old?For adults (ages 18+), the expected resting heart rate range is 60 - 100 bpm. *These rates are for children while they're awake.
What is a good resting heart rate at 19?A normal resting heart rate for adults ranges from 60 to 100 beats per minute.
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