Aerobic heart rate (walk) according to age

The heart rate (the speed at which the heart beats) is accelerated (by exercise) with respect to the resting heart rate (when it is still or sitting). There is a calculation that allows you to determine your maximum heart rate: 220 the number of the age. For example, for a person of 40 years: 220-40: 180 (beats per minute) is the maximum heart rate.

Table of maximum heart rate by age When you walk, the heart rate should not reach a rate that causes exhaustion; but you can not walk at such a slow pace that you can not burn fat. You must walk respecting the aerobic heart rate, which in sedentary people corresponds to 65% of the maximum heart rate. Following the previous example: 180 x 65%: 117 (beats per minute). This is the aerobic heart rate you should have during the walk. Continue reading: How to get rid of anxiety nausea?

What is Aerobic heart rate?

Any sustained physical activity that raises the heart rate and breathing can be an aerobic exercise. It must be stable and continuous, but it can be done at a comfortable pace. The longer aerobic exercise lasts, the greater the benefits. Strength and Fitness of Penn State recommends a minimum duration of 12 minutes. Aerobic exercise increases endurance helps control weight and strengthens the heart. Some examples of aerobic activities are walking or jogging, swimming and cycling.

Fitness areas

If you are just beginning an exercise program, or if you are warming up, your heart rate should be 50 to 60 percent of your MHR. Once you achieve a fitness measure, you must increase your pace until your heart rate is between 60 percent or 70 percent of the MHR range. At these levels of aerobic exercise intensity, almost 85 percent of the calories you burn come from fat and you gain important cardiovascular benefits.

Training area

If your goals include more vigorous activities, such as running a marathon, you will have to move your aerobic exercise up to 70 or 80 percent of the MHR range. In this “training zone,” you burn more calories, although only 50 percent comes from fat. You build your endurance and cardiovascular fitness level.

Inactive individuals, a percentage of 75% of the maximum heart rate should be applied to obtain the aerobic heart rate. Following the previous example: 180 x 75%: 135 (beats per minute) this is the aerobic heart rate you should have during the walk.

How to take the Aerobic heart rate?

Place the index and major fingers on the inside and vein of the wrist for 15 seconds.
Then multiply that value by 4 (continuing the example, the value will be 29-30 beats every 15 seconds for a sedentary person of 40 years, and 33-34 beats every 15 seconds for an active person of the same age). This should be done at the end of the walk, to check that the exercise has been done respecting your aerobic heart rate.

To find out how often your heart should beat during the walk, look for the data according to your age, and depending on whether a person is sedentary or active. Remember: as soon as you finish the walk, take your pulse for 15 seconds and multiply that value by 4; the result must correspond to the one indicated in each case.

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