All anyone need to walk is a good pair of sneakers and the will to go the distance. But as you get a little more serious about your walking program, a heart rate monitor must become a part of your walking repertoire. Most people who use walking as an avenue to fitness do so without a personal fitness coach therefore a heart rate monitor serves as the private trainer, fitness coach, motivator, conscience or even your personal pain in the nag. Whatever role your heart rate monitor fills it will be the most valuable piece of fitness equipment you will ever purchase. It will get you to where you want to go.

Using Your Heart Rate Monitor for Walking

Before you can start using your monitor as an integral part of your training program, you must first set goals. Realistic and attainable goals are easier reached than goals that are unattainable and far fetched. Setting up an effective walking program with heart rate training intensities is not as easy as it looks. It takes precision and knowledge of the relationship between the training zones and the heart rate ranges.

Setting up Your Program

Before you set up your program you need to assess your cardiovascular fitness. To do this you must perform a fitness test using your heart rate monitor. Your goal here is to assess your cardiovascular fitness level. Once you have done this you will be able to pin point your current cardiovascular fitness level which can then be used to determine how your walking program is designed.

Walking in Your Zones
 

Zone 1 - Your primary goal here should be to achieve overall health and strengthen the heart. Therefore walks should be at least 20 - 30 minutes three to five times weekly. If you walk shorter distances then walk more frequently. If you walk longer distances then walk less frequently.

Monitor Application: Use the monitor to push yourself so you can quickly achieve your heart on the shorter walks.

Zone 2 - In this zone weight control and fat burning should be your main concern. Walk a minimum of five days a week. Keep your pace steady and purposeful while using your arms and legs to propel you forward. Walk briskly at approximately 4 mph.

Monitor Application: Make sure you don't walk too fast. Your monitor will indicate when you are outside of your training zone. This will allow you to sustain the length of your walk and prevent you from finishing too soon.

Zone 3 - In zone 3 you are working to build aerobic fitness. Walk 3 - 5 times weekly. If you feel the need to do more than that then walk alternating days at a lower intensity.

Monitor Application: The monitor will indicate when you are outside of your required training zone. Stay in your zone.

Zone 4 - In zone 4 you will develop endurance. Be extremely careful when in this zone. It is nearly the highest level of human performance. This zone is typically reserved for veteran walkers who want to improve their speed and athletic performance. Walking in this zone is done 1 - 2 times a week. less experienced walkers (if attempted) should only be in this zone once a week.

Monitor Application: Used as a hard driving trainer to push you and make sure you finish your walk.

Zone 5 - Used only by very seasoned walker seeking peak performance and competition. Workouts in this zone are kept to a very short interval with plenty of rest between. Due to the increase anaerobic activities performing at this level is limited to one to two days a weekly by veterans.

Monitor Application: Use the monitor to assess how quickly you heart rate falls when at rest. The rate at which your heart rate falls indicates your cardiovascular fitness level.