Yoga Articles Walking Exercise

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...to walk a mile in about 17 to 20 minutes. However, realistically speaking, walking speeds would differ from person to person. In order to determine what a person's speed for fitness walking is, it is important to take into account several factors like age, gender, height (especially the length of the legs) and the level of fitness for a person. These factors do make a difference, because in most cases, men walk faster than women do, just like younger adults walk at a faster pace than elderly people. Therefore, the average walking speed is not really a ground rule for achieving fitness; it can be regarded more as a guideline.

If an average person walks at the pace of 3 to 3½ miles per hour, their pace would be quite brisk, enabling them to receive the benefits of walking, which include reduced anxiety, lower blood pressure and a stronger cardiovascular system. Regardless of your age, fitness level or gender, when you walk for fitness, you need to walk at a pace that raises your heart rate to 60% - 80% of its maximum, which is known as your "target heart rate zone". While walking, if you maintain a pace that keeps your heart rate within the range of this zone, you can maximize the benefits of the exercise.

There are some people that may find the average walking speed (3 to 3½ miles in an hour) too slow. In case you are one of them, you can try interval walking two or three times a week, to boost your fat and calorie burning ability and also beat the boredom at the same time. However, in case you find you have to complete a mile in 10 to 17 minutes, then do not push yourself for a while. If necessary, start walking for a shorter duration of time and then slowly increase the amount of time you walk for. Allow yourself to start walking slowly and then slowly build your stamina and levels of fitness before you increase your walking speed. Walking in the right way is more important that walking at a brisk pace.

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