Determining Your Correct Pace for Walking or Jogging

PURPOSE

To determine the pace at which you should be walking or jogging to maintain your heart rate in your target zone.

Procedures

You need to first calculate your target-zone heart rate according to the procedures outlined in Chapter 3.

You will need to measure a 1-mile course or use a measured track so that you know exactly what constitutes 1 mile. Start by walking as fast as you can, and try to cover the mile without stopping. Record the time it takes, and determine your heart rate immediately after completing the walk.

RESULTS

Record the results in the spaces provided below.

Compare your heart rate at the end of the walk to your target-zone heart rate, which you calculated and recorded above and check the correct response below:

My heart rate at the end of the mile walk was:

If your heart rate at the end of the walk was within your target zone, you know that the pace you were walking is the correct pace for you and that if you decide to include walking in your exercise program, this is the speed at which you need to walk.

If your heart rate was above your target zone at the end of the 1-mile walk, you need to walk the same distance again at a slower pace and repeat the above procedures until you find the correct pact to walk at so that your heart rate remains at the desired level.

At the end of the 1-mile walk, if your heart rate was below your target zone and you have no medical problems, you need to repeat the above procedures, jogging slowly rather than walking. By trial and error and making adjustments each time, it should not take you long to determine the speed at which you need to jog to achieve and maintain your desired heart rate.