"Help, how do I know if I'm walking fast enough?"
"Walking intensity- what's that?"
"I'm new to Walking with Attitude, How do I measure my walking intensity?"
These are all great questions and among the most frequently asked by members and visitors to WalkingwithAttitude.com. In this article I'm going to show you 3 easy techniques to measure your walking intensity and demonstrate how each will help you reach your walking goals faster.
What do we mean by 'Intensity'.
Put simply-Intensity is how hard you are working your body. How fast your heart has to beat to pump oxygenated blood to your working muscles.
It's important to appreciate each person can respond differently to the same exercise, for example; one person might struggle to walk 30 minutes continuously while others make it look a breeze. Your intensity levels are very much dependent on age, weight, fitness level, health and individual goals.
3 Ways to Measure your Walking Intensity
1. Use the 'Talk Test' to meaaure your walking intensity
Talk, talk, talk... Perhaps, the quickest and easiest ways to measure your intensity. Simply talk out loud whilst walking.
Use this guide to determine if you're walking fast enough.
- If you can sing your favourite song or talk to your walking buddy with out noticing an increase in your breathing, you are not walking hard enough.
- If you can walk and carry on a conversation and notice your breathing you are walking at a moderate pace.
- If you can walk and carry on a conversation but you need to breathe deeply every few words you are walking at a 'brisk pace'.
- If you are walking and cannot hold a conversation at all - you need to slow down!
Use the Talk Test when walking with friends
We all love sharing a walk with a friend, the Talk Test gives you an opportunity to monitor your walking buddies intensity. If she's heavy breathing and your talking very comfortable you might need to slow the pace a little or vise- versa.
My Group walking Tip: If you all have different walking fitness levels, remember to mix it up a little. Try a minute walk at a Brisk Intensity, then slow to moderate pace for 5 min then pick up the pace again.
2. Use the Perceived Rate of Exertion (PRE) to measure your walking Intensity
On a scale of 1 - 10 rate you intensity!
Imagine, 0 = doing nothing at all and 10 = the most taxing physical effort you can remember! Now, rate your level of intensity somewhere in between.
Some examples of Perceived Rate of Exertion
- 0-1 Sitting on the sofa watching TV
- 6 Walking to the bus stop
- 5-7 Vacuuming the house, mowing the lawn
- 7-8 Walking up the stairs at work/ walking the dog (at his pace)
Use this guide to determine if you're walking fast enough;
Generally your walking intensity will fall between PRE of 5 - 9, 5 being your walking pace when you' re out window shopping, what I consider a stroll. When you reach PRE of 9 you are walking with everything you have-very fast pace!
Will you ever hit 10?
There is a 10 but not many people will experience what I call a 'true 10', until you are fitter and you really know your body 'limits'!
Training tip: Personally, I use the Perceived Rate of Exertion all the time in my own walking programs along with my heart monitor, it keeps me on track and focused.
3. Use your Heart Rate to measure your walking Intensity
More scientific than the Talk Test or Perceived Rate of Exertion, measuring your hearts beats per minute is the best way to judge intensity.
How to Measure your Heart Rate
Finding your pulse...
Here are 3 ways to measure your Heart Rate (pulse), you will need a watch with a second hand or a digital watch.
- Wrist-(Radial Artery) Pulse can be felt inline with the thumb on the wrist. Place tips of index & middle finger and press down slightly, do not use the thumb as it has its own pulse.
- Neck- (Carotid Artery) Pulse can be felt straight down from the chin and slightly to the right below your jaw line. Place tips of index & middle fingers and press down slightly. Feel for the pulse.
You are now going to count your pulse beats for 10 seconds.
You then multiply the number of beats you counted by 6 and Hey Presto! You have your beats per minute. (You need to take your pulse within 5 seconds of stopping walking/exercise).
- Heart Rate Monitor- Like all tools, gadgets and appliances, whatever their price tag - they are expensive if you don't use them. Heart rate monitors are no different. Most monitors come with a chest strap and a monitor (similar to a wrist watch). They vary in price and functions considerably. I use mine all the time, I often walk by myself and it is like having your own Personal Trainer walking with you as it gives you constant feedback on how well you are doing (or not doing!).
Find your Maximum Heart Rate (MHR)
Your maximum heart rate is as fast as your heart can beat. This varies from person to person, but age is generally used as a guide.
This formula is the most widely used approximation for finding your MHR is 220 minus your age. (The figure 220 is because an average 20 year old has been found to have a maximum rate of 200 beats per minute (bpm) which typically decreases about 1 bpm per year.)
Example: If you are 42 years old the calculation will be 220- 42 = 178 Your MHR is 178 beats per minute.
Once you have calculated your MHR you are ready to calculate your Training Heart Rate and match your health goal to the correct intensity.
Get in the Zone- Target Heart Rate (THR)
Walking, cycling, swimming no matter the activity for the most effective training session you must work within the correct training zone.
Put simply, in order to lose weight and/or increase fitness you need to walk or exercise within a certain heart rate. The Target Heart Rate you are aiming for to 'walk briskly' is between 60% - 80% of your maximum heart rate.
I'll use a friend of mine as an example:
Julie is 31 years old and her MHR is 220-31=189
189 x 50% = 94.5 bpm ( stroll in the park!)
189 x 80% = 151 bpm (Very briskly walking like your life depended on it!)
Julie's goal is to keep her heart rate between 94.5 and 151 bpm when she is out walking.
Training tip: Attached to this article is a PDF file that you can download and print- It contains a Table of your Heart Rate according to your age. It will save you a lot of time and brain power!
If your walking to burn calories, increase fitness or walking for weight loss, I high recommend you take a few minutes read our article on Mastering Training Heart Rate Zones. Use one or all of these techniques to measure your walking intensity and you'll be left wondering if you walked with enough intensity,
Author
Kate Crosby Co -founder WalkingwithAttitude.com inspiring everyone to walk towards a healthier lifestyle with online walking programs, workplace 10,000 step challenges.
Happy Reading!
