What does "Incline/Weight" mean as used in the
orange and the purple programs in the Walking
To increase intensity, an incline can be used on a treadmill.
Light dumbbells, ankle weights, or a back pack can be used during
walking. Parents can even push or carry their kids about. Hiking
on hilly terrain can also be considered.
On the Rockport
Walk Test you state: "the subject walks as briskly as
possible for one mile". My age is 63. Will walks at a Heart
Rate of 70% of (220-63) = 110 be a good choice for me? (Denmark,
you are really walking as fast as you can for a mile, the test
speed will probably be greater than what will be recommended
for your training intensity. Since age predicted max heart rate
quite variable from person to person, it is hard to say for certain
wheather this heart rate will correspond to an intensity that
is "as briskly as possible". See Aerobic
Intensity. The important factor is you actually walk "as
briskly as possible for one mile".
The test results will suggest a starting % predicted max heart
rate (%PMHR). See Walking
Programs. Understand your PMHR
may be +/- 15 BPM so you will want to supplement your %PMHR with your
rating of perceived exertion (RPE). You may want to work up to
"Somewhat Hard" over the first few weeks, after a slower
warm up speed.
You may also estimate a starting walking speed (and incline
if you are using a treadmill) using the Walking
Metabolic Calculator. Take note of your predicted maximum
METs from the 1 mile walk test. Calculate a percentage of your
predicted METs; 50% for "poor" fitness up to 85% for
Excellent fitness. Find the appropriate speed and incline to
reach this target MET level. You would still be advised to supplement
this suggested intensity with your rating of perceived exertion.
The American College of Sports Medicine recommends a physician
to perform a Stress EKG test before VIGOROUS exercise for those
with certain risk factors; see Modified
ACSM Health Classification Questionnaire. Incidentally, an
EKG test can give you your true MHRmax. The PAR-Q or the Exercise Readiness Questionnaire
will let you know if MODERATE exercise is appropriate. In either
case you may want ask your physician if he would suggest any
medical tests or exercise guidelines. Incidentally, if you are
on medications that effect
heart rate the test results for the 1 mile walk test will
be invalid. Good luck!
I have completed the Walk Test and determined the Suggested
Program; I would like to know if the program is to be done daily
for the 20 weeks.
The original Rockport Walking Program suggested 5 days per
week. The frequency should actually depend upon on you individual
fitness goals, available time, predisposition to certain overuse
injuries, and other activities you plan on incorporating into
your program. Some people may choose to walk everyday for various
reasons including weight management or to better control blood
sugar levels, yet others may choose to walk 3 days a week, while
performing other activities such as weight training on alternating
days. There may be slightly more benefit with higher frequency
but the chance of overuse injuries may increase with greater
freqency (ie: most days of the week), whereas some people may
not have any problems on a daily walking program. Also see Aerobic Exercise Guidelines
for Specific Goals.