How to Get a Great Workout with Brisk Walking

Brisk walking at a rate of 50-70% of your maximum heart rate, can be beneficial to your health. Calculate your maximum heart rate by subtracting your age from 220 beats per minute (bpm)A brisk walk is one of the easiest and most effective cardio workouts. And, best of all, you likely already have everything you need to get starteYou can do a brisk, sweat-inducing walk indoors or outdoors and without any special equipment. A good pair of sneakers is about all you need to start reaping the many rewards of a fast-paced walk.
The key to getting a great workout with brisk walking is to maintain a pace that gives your heart and lungs a challenging workout, but not so hard that you run out of steam too quicklyKeep reading to find out how to boost your physical and mental well-being with brisk walking as well as the benefits you can reap from this form of exerciseWhat’s considered brisk walkinThe term “brisk walking” is somewhat vague. Is it a little faster than your normal pace? Is it a lot faster?
To help firm up exactly what it means, there are several ways to measure your pace to make sure you’re in the “brisk” zone. Let’s take a closer look at threoptions for gauging whether you’re walking at the right pace.1. Target heart raOne way to determine if you’re walking fast enough is to measure your heart ratA safe target heart rate while exercising, for most adults, is 50 to 85 percent of your maximum heart rate. Exercising at your target heart rate means you’re getting the greatest benefit from your workout.
According to the American Heart AssociationTrusted SourceYour target heart rate during moderate-intensity exercise is around 50 to 70 percent of your maximum heart ratYour target heart rate during vigorous activity is about 70 to 85 percent of your maximum heart raSo, what exactly is your maximum heart rate, and how do you know what it iYour maximum heart rate is 220 beats per minute (bpm) minus your age in years. So, for a 40-year-old person, it’d be 220 – 40 = 180 bpmo figure out your target heart rate range, do the followinFor the low end of your target heart rate, multiply 220 bpm minus your age by 0.50 (50 percent). For example, for a 40-year-old it’d be 180 bpm x 0.50 = 90 bpFor the high end of your target heart rate, multiply 220 bpm minus your age by 0.85 (85 percent). For example, for a 40-year-old it’d be 180 bpm x 0.85 = 153 bpFor this person, their target heart rate while walking would be between 90 and 153 beats per minute. If you’re not sure how to measure your heart rate, here’s how to do it:
Place the tips of your index and middle fingers on the inside of your left wrist until you can feel a pulse. Don’t use your thumb to measure your pulse, as your thumb has a pulse of its own. This could give you an inaccurate readiLook at a clock or watch, and count the number of beats you feel with your fingertips for 30 secondOnce you have that number, multiply the number by 2 to get your bpm. So, for instance, if you counted 55 beats in 30 seconds, your heart rate would be 110 beats per minute (55 x

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