WALK WORKOUTS: HOW TO UP THE EFFORT

Double session walk, evening. Taken by PKSenagore January 8, 2018. All rights reserved.

​ARE YOU A SLACKER WHEN IT COMES TO WALKING? Jodi Helmer wrote a piece for MyFitnessPal.com blog, “5 Signs Your Walking Workout Is Too Easy”, that may be telling walkers what they already suspect. 
 
Not working up a sweat is a sign your heart rate is not raised sufficiently to obtain the cardiovascular benefits of an aerobic workout. Helmer instructs how to determine maximum and target heart rates by age.
 
Not meeting the CDC’s recommendations for weekly exercise is another sign that walking effort needs to be boosted. That means 150 minutes of moderately vigorous exercise per week.
 
Being able to converse easily is an indication the intensity of workouts is too easy.  The expert quoted says you should only be able to get out 3-6 words before needing to take a breath. If walking alone, test yourself every so often with a self-conversation. If you talk on the phone while getting your exercise, that very fact may tell you you’re not working hard enough.
 
Do your muscles ever ache after a walk? If not it’s a warning you’re taking it too easy. The tip provided is to take to the hills. A great suggestion!  Try walking in parking garages with ramps too; if covered, these structures can shelter walkers from precipitation and wind.  Best to avoid rush hours and other busy times when cars will be moving in and out.
 
Following the same daily route can mean you’re not working hard enough.  This happens to be a tough variable to change if the route is chosen for safety issues or availability close to home. The suggestion is to try turning down a few different streets.  Reversing a path or the direction you head might do the trick.
 
Any aerobic workout can be turned into a high intensity interval workout that won’t be too easy. Walk 3 minutes at moderate-high (Level 7 out of 10)  intensity, then 3 at lower intensity (Level 4). Walk this cycle 5 times for a total of 30 minutes.
 
Regardless, Helmer leaves readers with an encouraging thought, “there’s no such thing as a ‘bad’walk”.
 
RUN & MOVE HAPPY!
 
http://blog.myfitnesspal.com/5-signs-walking-workout-easy/