As you know, walking is considered one of the most effective exercises for both men and women. It helps to maintain the body in good shape and prevents the development of a large number of various pathologies. That is why it is very important to know what kind of pulse is considered normal in order to control your health during exercise. After all, if the pulse rate when walking is not observed, then this may indicate the presence of pathological health conditions. This article talks about what heart rate values are considered normal while walking.
The importance of training
Walking is considered very light exercise. But at the same time, it is able to provide incredible benefits to our body. Scientists have long established the benefits of walking and advise all people who do not have contraindications to this exercise to walk as often as possible. This will not only burn excess calories, but also allow you to keep your body in good shape. Even a fifteen-minute walk will bring invaluable benefits to your health.
Man was born in order to move. During movements, the body activates metabolic processes and allows tissues and organs to be actively saturated with oxygen. That is why daily walks are so important in the life of every person.
Pulse in a calm state
Before you know what is the norm of the pulse when walking, you need to understand what is its norm in a normal state. In order to accurately determine the indicators, measure the pulse daily, for ten days, at the same time of day. This is best done in the morning in a sitting position. It is important to consider that with age a person’s pulse slows down.
So, the heart rate in a newborn baby is usually about one hundred and forty beats per minute. In babies aged one to two years, the pulse begins to slow down a little and is about a hundred beats per minute.
In children, during school life, the heart rate usually ranges from seventy-five to eighty-five beats per minute.
But the average value for the adult population is about seventy-two strokes. At the same time, a woman’s heart beats a little faster than a man’s. The adult heart rate is considered to be sixty to eighty-five beats per minute.
In older people, the heart rate is usually about sixty to sixty-five strokes.
How to measure your heart rate
The heart rate when walking can be determined using your fingers, as well as using various modern devices. If you use the palpation method, you will have to put the middle and index fingers on the radial artery on the left hand and hold them there for thirty seconds. The results are multiplied by two. This way we can get the results we need.
The effect of walking on heart rate
As you know, when walking, muscles begin to work actively, which means that the consumption of energy resources increases. Daily walks in the fresh air saturate the body with oxygen, therefore, the activity of the immune system is activated. During walking, the body burns adipose tissue perfectly. If you are involved in walking for weight loss purposes, you should know what your heart rate is when walking.
It is very important to control the indicators, because they will tell you if you have any diseases. During hiking, the pulse should be normal. Only in this case they will be able to benefit your health.
Heart rate when walking in women
Hiking at a fast pace is considered the safest and very effective for the fair sex. Scientists have found that walking is incredibly beneficial for women, because after it, the body is not stressed by excessive stress. This is especially true for the cardiovascular system. The fairer sex is recommended to walk a lot in the presence of even the most dangerous pathologies of the hormonal, musculoskeletal, nervous and other body systems. If in a calm state the heart rate in women is about 65-90 beats per minute, then the heart rate during walking will be about 100-120 beats per minute.
What are the indicators talking about?
If during fast walks, the heart rate is one hundred beats per minute, then this indicates that the woman is in very good physical shape and does not have excess body fat. But one hundred and twenty contractions indicate that it would not hurt to train your body more often.
Two hundred beats per minute are considered critical to health. Such a large number of heart contractions indicate that your body is in serious danger. Such high rates occur when a woman loads her body above normal. In this case, it’s still worth walking, however do it not so long and not very fast. Constantly monitor your heart rate and try to breathe as deep as possible.
Heart rate when walking in men
Every year, an increasing number of highly developed technologies appear in the world that make the life of men practically motionless. In the park, you can rarely meet a fast-walking representative of the stronger sex. After all, a modern lifestyle and business require a lot of time. Most health problems are due to low mobility. Daily walks in the fresh air will help solve this problem. The norm of the heart rate when walking in a man is one hundred beats per minute. If these figures are slightly higher or lower, then this is not a problem. If the heart rate ranges from 120-130 beats per minute and is accompanied by shortness of breath, then this indicates the presence of serious health problems.
In order to keep yourself in good physical shape, you need to alternate walking with more complex physical exercises. However, each case is individual, so it is very important to consult a doctor before playing sports. This is especially true for people of age.
Heart rate when walking in the elderly
Walking is very useful not only for the young, but also for the elderly. Therefore, it is very important to find the answer to the question, what pulse when walking is the norm for older people. Despite the fact that medicine does not stand still, doctors recommend walking to people of any age category, and age does not mean anything at all. That is why doctors recommend that elderly patients take daily walks for at least an hour. Such exercises will bring a lot of benefits to the vessels and heart, help lower blood pressure, improve the condition with somatic diseases, as well as pathologies of the musculoskeletal system.
If a person aged has a calm heart rate of about sixty beats per minute, then when walking, it can increase to one hundred and twenty beats. And such an increase is absolutely normal for quick walks. However, in people suffering from high blood pressure, as well as diseases of the cardiovascular system, these indicators can be overestimated.
The heart rate when walking fast is about one hundred and twenty beats per minute. The patient should choose for himself such a pace of walking, at which these indicators will be maintained. Gradually, you can increase speed, as well as distance. It is very important not to forget to breathe correctly. Do not forget: while walking, all cells of the human body are actively filled with oxygen.
What is the norm for children
The pulse rate in an adult when walking differs from the indicators inherent in a child and adolescent. Daily brisk walking will help the baby spend his energy, and also strengthen all the muscles of his body. The older the child becomes, the lower the heart rate. So, for a baby up to ten years old, from 110 to 180 beats per minute is considered the norm. In adolescence, up to 140 contractions will be considered the norm.
What is more useful - walking or running?
Many young people believe that running brings much more benefits to the body than walking fast. However, this is not the case. An hour of brisk walking can be equated to thirty minutes of active running. However, it is worth considering that walking will preserve your joints and are shown to patients in the presence of a wide variety of diseases. You can’t say this about running. Moreover, excessive jogging without training can cause a lot of harm to your health.
Weight Loss
The heart rate when walking on a treadmill should not differ from those when walking in the park or in the city. Many studies have already been done showing that brisk walking contributes to healthy and safe weight loss. In one hour's walk you can burn about four hundred calories without overloading your heart and blood vessels. During quick walks, smooth fat burning processes are activated. Engaged in walking daily, after a month you can notice very good results.
conclusions
If you decide to go walking, it is very important to monitor the heart rate, taking into account your gender and age. Long walks will be appropriate and useful for people of any age. This sport is able to bring invaluable benefits to your body. Regular training will save you from accumulated body fat, eliminate cellulite, improve mood, improve blood circulation, increase immunity and allow you to forget about many diseases.
However, in everything you need to know the measure. Of course, daily walks are good. However, they should not cause you any discomfort. For example, if you are obese, start with the smallest. Walk for ten to fifteen minutes a day at a slow pace, while monitoring your heart rate. Gradually increase the speed and duration of walks, and you will change beyond recognition.
And if you combine daily walks with proper nutrition, then all the recovery processes in the body will proceed much faster. Do not forget that your health is in your hands. Therefore, take care of yourself and take care of yourself, and then your body will begin to take care of you.