LISTEN TO YOUR HEART WHILE YOU WALK, IT'S WELL WORTH IT!
Your heart is the barometer of your overall health and it also governs your active walking session. If it is beating too fast (high heart rate), you will become out of breath and tired quickly.
The solution? Combine regular training with the correct dosage of physical effort.
As you increase the number and frequency of your sessions, your resting heart rate will decrease. You will also notice that it increases less quickly and less intensely during physical exertion. Your heart's performance will therefore improve and you will be able to increase your average walking speed as your exercise becomes more and more intense.
Moreover, Charles Aisenberg recommends practising active walking for at least 20 minutes per session, 3 days per week, at a cardiac frequency of between 50 and 75 % of your MCF (maximal cardiac frequency).
To find out your MCF, it can be measured during a physical exertion test performed by your consultant or yourself. Then perform the following calculation: "220 minus your age" if you are a man, "226 minus your age" if you are a woman.
Adding together all of the benefits of active walking significantly improves your heart's overall function as well as your blood vessels. It is proven and even measured: in patients suffering from a coronary disease, moderate physical activity reduces mortality by almost 35%!