Walking/Excercise

Question
Hi!  I heard that walking is the most beneficial for health, is that true?  Also, where can I get information regarding nutrition and exercise, including muscle toning--that is mostly what i'm after, but could use the other also.  Thanks a bunch!  

Answer
Hi Marisa,

Walking can be an excellent cardiovascular exercise, providing that you are working within your target heart rate zone.  To get the full benefit of your walking program it is best to walk for 20-30 minutes, 3-4 times per week at 60-90% of your maximum heart rate. (target zone)

To determine your maximum heart rate, subtract your age from 220.  To determine your target zone, multiply your maximum heart rate by 60% and 90%.  Example, if you're 40 years old and a beginner multiply 180 by 60%. (180 x .60=108) This means you need to keep your heart rate at 108 beats per minute for 30 minutes.  If you are advanced or when you have increased your cardiovascular endurance you may try walking at the higher end of the range.  

While exercising you can determine your heart rate by taking your pulse for 10 seconds.  Multiply this number by 6 to get your 1 minute heart rate.  Another way to determine your heart rate is to invest in a heart rate monitor.  (checkout walkerswarehouse.com)  

For overall fitness I also recommend a weight training program, 2-3x per week, using dumbbells or equipment.  Increased muscle mass will boost your metabolism.  As muscles grow in size, the amount of metabolically active tissue increases, leading to a higher rate of caloric burn.  This means you will burn more calories, even at rest!

Shape magazine, along with other fitness mags, offer information on exercise and nutrition.  You may also want to ask one of our experts in weight training or nutrition specific questions.  They will be happy to help you.

I hope that I have been of some assistance.  Please let me know if you have any further questions.

Debbie Dee