Keeping with our example of a 48-year-old person, a moderate-intensity heart rate would be between about 110 and 131 beats per minute. For example, if you’re 48 years old, your estimated maximum heart rate is calculated as 220 - 48 = 172 beats per minute. Because walking is not a high-intensity exercise, you are going to achieve the biggest caloric burn doing it at moderate intensity, which means a brisk but sustainable pace for you.Īccording to the Centers for Disease Control and Prevention, to estimate your maximum age-related heart rate, subtract your age from 220. The American College of Sports Medicine puts your target heart rate for moderate-intensity physical activity at 64% to 76% of your maximum heart rate. Using a fitness tracker could get you to walk an extra mile a day Using a fitness tracker to help you recognize when you reach your target heart rate zones can help you maximize the calorie-burning and health-boosting benefits of your walk. They can certainly provide an idea of progress toward your calorie-burning goals. Make no mistake, wearable technologies aren’t entirely inaccurate. Pay attention to your heart rate and how you feel What’s more, the National Institutes of Health reports that when it comes to using walking to increase your life span and overall health, getting in your steps is actually more important than the overall intensity with which you achieve them. Yet there is research showing that changing your pace to vary your intensity, and, consequently, your heart rate, throughout your walk can increase your metabolic rate by 6% to 20% more than remaining at a steady pace throughout the duration of your walk. To get the most calorie-burning benefits, then, it would seem that walking at a consistently brisk pace that keeps your heart pumping would make the most sense. Walking, however, is a moderate-intensity form of exercise, not a high-intensity style of exercise that you do in short bursts, such as boxing or high-intensity interval training (HIIT). ![]() You burn more calories in a shorter amount of time with higher-intensity exercise that pushes you into a higher heart rate. It's not your age that's slowing your metabolism, new research says.
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