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Walking gets a bad rap from fit athletic types because it is often considered a beginner activity. But when done right, a good walk can challenge athletes of all levels. The key is maintaining an appropriate intensity level.
If you own a heart rate monitor you'll need it for this weekend's workout. A monitor is the most convenient method of keeping an eye on your intensity level. If you don't own a monitor, check your heart rate manually but keep in mind that in order to get an accurate measurement you will have to stop walking momentarily to check your pulse. This allows your heart rate to drop. So if you use the manual method, use that number as a guide and consider other factors such as perceived exertion.
You will also need to know your target heart rate range, which for this work out will be 65-75% of your max heart rate. Use the following calculations:
Men: 220 - age x 65% = bottom of range
220 - age x 75% = top of range
Women: 226 - age x 65% = bottom of range
226 - age x 75% = top of range
The Karvonen Formula can also be used to determine target heart rate but requires that you know your resting heart rate. If you walk regularly, this method is worth the work.
A good walking workout should last an hour. Warm up for the first 7-10 minutes then spend the next 40 minutes in your target range before you cool down. Don't be surprised if you struggle to keep your intensity up. You'll notice that in order to stay in that aerobic range, you have to lengthen your stride and increase your pace to a point that walking doesn't feel like a leisure activity anymore. For runners and cyclists the increased range of motion at the hip joint can be especially challenging. Runners will find that without the momentum that they are used to, their glutes and hamstrings have to work harder to propel their bodies forward. Athletes from all sports shouldn't be surprised if they are sore the next day in places they haven't felt in a while.
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