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Heart Rate
Your heart rate tells you how hard your body is working. At the same speed, different walkers may be getting in an easy workout or a very hard workout - it all depends on your fitness level. By determining your maximum heart rate and calculating which zone you are in, you can vary your workouts or ensure that you are getting what you want out of your workouts.

Resting Heart Rate
Your resting heart rate should be taken first thing in the morning, before getting out of bed. Find a clock or watch with a second hand or second display and take your pulse for 60 seconds.

Target Heart rate Calculator

Today's Walk:
25-50 minute walk at a comfortable pace, with warm-up and stretching before and after. Practice taking your heart rate.

Day 23 - Healthy Heart Zone

The health benefits of walking kick in at walking at a pace that gets your heart rate up to 50-60% of your maximum heart rate (MHR). This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury.

At this heart rate, you may be breathing noticeably but you are able to carry on a full conversation while walking.

Calculate Your Max Heart Rate and Percentages

Today's Walk

25-50 minute walk in the healthy heart zone - 50-60% of your maximum heart rate, with warm-up and stretching before and after.

Day 24 - Fat Burning Zone

In this zone of exercise intensity, the body uses stored fat for energy. At 60-70% of your maximum heart rate, 85% of your calories burned in this zone are fats, 5% are proteins and 10% are carbohydrates. The walker should first warm up by walking for 10 minutes at an easier pace, this burns off the blood sugar and stored glycogen so that fat-burning can begin.

At this heart rate, you may be breathing noticeably but you are able to speak full sentences while walking.

Today's Walk:

25-50 minute walk in the fat burning zone - 60-70% of your maximum heart rate. Warm up for 10 minutes at an easy pace. Increase your pace until you are at 60-70% of your maximum heart rate. Walk in this zone for 30 minutes and then cool down with 5 minutes at an easier pace.

Day 25 - Aerobic Fitness Zone

In this zone of exercise intensity, the body uses both stored fat and carbohydrates for energy. At 70-80% of your maximum heart rate, 50% of your calories burned in this zone are fats, 1% are proteins and 50% are carbohydrates. This intensity zone is excellent for increasing the number and size of blood vessels, increasing vital capacity and respiratory rate and achieving increases in pulmonary ventilation, as well as increases in arterial venous oxygen.
The aerobic phase of your workout should be less than 50 minutes to prevent build-up of lactic acid. Always warm up with 5-10 minutes of easy pace and after the aerobic phase, cool down with 5-10 minutes at an easy pace.

At this heart rate, you are breathing hard and can speak only in short sentences.

Today's Walk:

25-50 minute walk, experimenting with getting up into the aerobic fitness zone. Warm up for 10 minutes at an easy pace. Increase your pace until you are at 70-80% of your maximum heart rate. Sustain that for 5 minutes. Finish your walk at a moderate pace with 5 minutes of cool down at a very easy pace.

Day 26 - Anaerobic Zone

In this zone of exercise intensity can be used to build your heart/lung capacity and endurance. In this zone, the body burns more calories but mostly from carbohydrates rather than fat. At 80-90% of your maximum heart rate, 15% of your calories burned in this zone are fats, 1% are proteins and 85% are carbohydrates. This intensity zone improves VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved heart/lung system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better.

At this heart rate, you are breathing very hard and unable to speak except in short grunts.

Beginners should not attempt this zone, and many walkers will be unable to get into the anaerobic zone without using the racewalking technique or resorting to running.

Today's Walk:

Day 27 - Red Line Zone

Exercise intensity in the Red-Line Zone is 90-100% of your maximum heart rate. It burns calories faster than the other zones, but 90% are carbohydrates, 10% fat and less than 1% protein.

Train in this zone only for a few minutes at a time, with clearance from your physician. It is generally reserved for short bursts during interval training.

Racewalkers often use this pace as part of an Economy Workout

Today's Walk:

25-50 minute walk in the healthy heart zone 50-60% of your maximum heart rate. Finish your walk at a moderate pace with 5 minutes of cool down at a very easy pace.

Day 28 - REST DAY

Today's Walk: Rest Day
New walkers may need a rest day every other day to give your muscles time to adjust and grow. This is natural. Those who are training hard for speed will also find it best to take a rest day every other day, to give the muscles time to repair and grow. For weight control and health, your goal should be 30 minutes to an hour most days of the week

WALK YOUR WAY TO WEEK ONE

MOVE ONTO WEEK TWO!

JOG INTO WEEK THREE!

EXERCISE YOUR WAY TO WEEK FOUR!

Half Way there - Week five

Feeling Great in Week Six

The Inches disappear - Week Seven

Pounds are gone Week Eight

The end is near Week Nine

Success in Week 10 Keeping doing it!

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