For this walking program, your target heart rate should be between 50 and 80 per cent of your maximum heart rate (MHR), depending on the intensity level of your exercise. Good old walking is just as effective as any other fancy forms of exercise when it comes to losing weight and is also great for your overall health. For example, if you are 35, your target heart rate range is between 90 and 150 (see chart).
That means to lose one pound you need to expend 3,500 calories of energy in exercise more than you consume in energy from food.
To calculate your heart rate, take your pulse for 10 seconds; then multiply the number by 6 to get the number of beats per minute. How quickly you will burn calories depends on your walking speed, your weight and the length of time you walk. Follow us on Facebook or Twitter for the fitness tip of the day to complete your walking challenge. Before long, you will feeling the positive effects from walking: increased energy, strength and alertness, decreased stress and weight. For example, someone weighing 120 pounds walking at moderate intensity for 30 minutes will burn between 80 and 125 calories.
So plan with a friend or better still, gather a group of like minded friends and start walking!
A person weighing 160 pounds walking at moderate intensity for 30 minutes will burn between 95 and 140 calories.
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