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click here for under 200 pounds
Your weight (lbs.)
Walk time (minutes)
Type of Walk
walking (2 mph) slow stroll
walking (2.5 mph) stroll
walking (3 mph) comfortable
walking (3.5 mph) low brisk
walking (4 mph) med/high brisk
walking (4.5 mph) high brisk
walking (5 mph) very high brisk
walking (5.5 mph) max walking speed
walking (Upstairs Normal)
walking (Downstairs Normal)
walking (Upstairs, 2 at a time, rapidly)
Speed value definitions are based on a
Male Stride Length
Rockport Walk Test
Top 5 Tips to Motivate Yourself to Walk
1. Get a Walking Buddy
Keeping each other motivated no matter what the weather or other excuses is imperative. The conversation and coffee afterwards are great ways to make even a boring walk a lot of fun.
2. Register for a Challenging Walking Event
Register for a Charity Walk or an International Marching League Walk that will be a real challenge for yourself. This will motivate you towards a goal knowing that you must train to endure the event.
3. Walking Gadgets
Pedometers, speed and heart rate monitors can get you moving because we all want to know how far we walked, what our
target heart rate
is and how many calories we burned. Walking gadgets can make walking a little more fun and give you a reason to get out the door to achieve your next goal.
4. Keep a Walking Journal
Keep track of your walking minutes, steps, or mileage in a journal. Total up each week to see how you are progressing. Set yourself a reasonable goal and you will find that attaining that goal will motivate you enough to maintain your walking schedule. There is even various software applications available to do all the calculations for you.
5. Choose the Right Time and Have Fun!
What is the best time to walk? Many people find that if they commit to early morning walks, there are fewer distractions as may commonly pop up in the afternoon or evening. But if you hate mornings and feel most energetic later in the day - that should be your walking time. To stay motivated, analyze your habits and choose the time that will work best for you. Keep it realistic and most of all fun, and you'll find walking the best route to good physical fitness and health well into your elder years.
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