Aim to spend at least 30 minutes in this target zone. For example, a 30-year-old would have a maximum heart rate of 190 60% of 190 is 114 - this is your target beats per minute, which can be checked by putting your finger on the pulse in your neck or wearing a heart rate monitor. To calculate your maximum heart rate, subtract your age from 220. Therefore, your target heart rate for a brisk walk would be between 90 and 126 beats per minute (180 x 0.5 90 and 180 x 0.7 126). An ideal target heart rate is at least 60% of your maximum heart rate - and that number depends on your age. Your goal should be to break a sweat while hitting your target heart rate, the “aerobic zone” that indicates you’re getting a cardiovascular workout. If that seems like a lot, the good news is you can spread out your exercise over the course of a week. This includes any activity that gets your heart pumping such as cycling, swimming, brisk walking or jogging, and even gardening. Because of the big movements and fast pace of dancing, you are able to get into your target heart rate zone much more easily. The talk test, your target heart rate range and the Borg Rating of Perceived Exertion (RPE). Brisk walking can raise your heart rate but it can be difficult to get it into your target heart rate zone through walking alone. But sweating is not the only indicator of a good workout, according to Ross. A 50-year-old will have a maximum heart rate of 170 and a target heart rate of 85-145 bpm. Increasing the intensity of your walks activates your sweat glands the more intense the workout, the more likely you are to break a sweat. “A gentle stroll, is, quite literally, no sweat for your body,” says Jonathan Ross, spokesperson for the American Council on Exercise and author of “Abs Revealed.” It’s a good sign when there are beads of sweat on your forehead, and your clothes feel a little damp after a walk.
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