Walking is one of the most basic human motions we often take it for granted until we have an injury or other issue which makes it difficult. Walking is a great way to begin for those looking to start out on their fitness journey. However, most people will find walking alone won't achieve your weight loss and fitness goals. There will come a time when your body will become acclimated to the walking stimulus and stop producing the desired fitness results... This is known as a plateau. There are ways to determine if your walking program is still effective for achieving your fitness goals.
Target Heart Rate
To achieve maximum benefit from your cardiovascular exercise program, it is best to bring your heart rate between 65%-85% of your Maximum Heart Rate. This is referred to as your Target Heart Rate. Research has shown this is the ideal range for improving cardiovascular endurance, conditioning and calorie burn. As your fitness level improves, your heart rate will not respond as high as it may have in the beginning of your program. This is because the heart (which is a muscle) has become stronger and more efficient. Your cardiovascular and circulatory systems will become more efficient and thus the workload placed on the body will become less. You can increase the heart rate once again by increasing the intensity and speed of your walk or including hills in your workout. You can also increase your cardiovascular effort by using hand weights or performing curls, shoulder presses and other strength training exercises periodically during your walk.
The goal is to increase the caloric burn and heart rate to achieve maximum benefits from your workouts. Walking programs have been proven one of the safest ways to lose weight and begin your fitness journey. However, eventually, it will be time to grow from basic to more advanced fitness exercises to continue to simulate muscle grown and cardiovascular endurance. You will need to continually grow in your fitness journey just as a child grows in life. Eventually you will have give up the formula and mashed vegetables and progress to solid foods... You will need to progress from walking (formula and mashed veggies) and progress to other forms of exercise (solid foods) in order to mature in your fitness journey and see progress.
Whether your goal is to lose weight, increase muscular strength and endurance or be able to perform out daily activities efficiently, a systematic approach is the best way to achieve these goals. Most all fitness professionals agree, ideally you should perform cardiovascular exercise 3-5 times each week for 20-60 minutes. Ideally keeping your heart rate in your Target Heart Zone. (See my blog on how to determine your Target Heart Rate)
The formula is basic... 220 - your age X 65%
220- your age X 85%
That will give you your upper and lower target heart rate range.
You should also include strength training in your fitness routine to help increase caloric burn, increase muscle tissue which raises your resting metabolism as well as strengthen the muscles used for your cardiovascular conditioning program. A basic full body strength training program completed 2-3 nonconsecutive days each week is sufficient for most beginners.
If changing your walking routine seems intimidating or complicated, don't sweat it! (Pun intended!). Changing your routine can be as simple as adding a 15-30 second jog periodically during your walk to a complete program overhaul. Group fitness classes are an excellent way to not only increase your workout intensity, but are also in many cases safer than "going it alone" because the instructor can recommend modifications during the class to meet your fitness level. Many fitness classes such as spin, zumba, Kickfit, aqua aerobics, step, muscle challenge etc. are fantastic for not only introducing you to other methods of increasing your productivity during your workouts but also allow for supervision and proper instruction. Many local gyms offer classes free as part of your membership. One thing I will admit about Healthtrax... they offer a wide variety of classes at various times throughout the day to accommodate every fitness level.
If you are like me and prefer to do your cardio solo, there are a lot of various methods to step up your walking program! You can try using the elliptical, rowing machine, arc trainer, bike, step mill etc. One of my favourite workouts is to do hill intervals on the treadmill. Don't hesitate to ask a trainer at your gym or a sales person in a sporting goods store to demonstrate how to use the equipment to maximize your workout time!
Walking is an excellent way to begin your journey to losing body fat and increasing your fitness level. It is one of the most effective, low impact methods for anyone to increase their caloric burn and stamina. When the time comes and you find walking isn't producing results anymore, congratulations... you have grown on your fitness journey! You have reached a plateau, your body has adapted and is now ready to progress on to other activities.
*Target Heart Rate is ineffective for those taking medication for high blood pressure. Use the Rate Of Perceived Exertion. **Feel free to contact me or a Certified Personal Trainer to review your current workout program and offer recommendations! ***Consult your physician before beginning any fitness program to identify and limitations or restrictions.