How to calculate your maximum heart rate (MHR)?Īn estimate of your maximum heart rate can be calculated by simply subtracting your age from the number 220. Since brisk walking is considered a moderate-intensity exercise, it is recommended to elevate your heart rate to 64–76% of your maximum heart rate, according to the CDC. The resting heart rate of a physically fit person will generally be around 50% of their MHR. This increase in blood flow, as well as an added level of pressure as it moves through the arteries, is what keeps your cardiovascular system strong and healthy. The recommendation for you to step up your walking pace comes largely from the effect that an increase in walking speed can have on the heart rate.Īs your heart rate increases, so does your blood flow. When brisk walking, you want to make sure you stay at a conversational pace, meaning you have enough air in your lungs to carry on a conversation, but not so much that you can walk and sing a song. The biggest difference between the two is that you want to keep your heart rate between 50–85% of the maximum when brisk walking. Walking faster, somewhere between the range of 5–7 miles per hour, is technically considered speed walking, so the ideal speed for anyone wanting to brisk walk is to aim for 3–5 miles per hour. Generally speaking, it’s not considered brisk walking unless you walk at a pace of 3 miles per hour or more. How quickly you can brisk walk will depend on things like your current level of fitness, muscle strength, cardiovascular endurance, and whether or not you are suffering from any physical activity-related injuries.
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