To get the most out of your aerobic performance from walking, it will be helpful if you know what your target heart rate is and mantain it for at least 20 minutes.
1. Start with the number 220: 2202. Substract your age (45, for example): -453. The result is your maximum heart rate: 175
Low end of the target range; 60 percent
4. Multiply your max heart rate by 0.6: 175 x 0.6= 105
High end of target rante; 80 percent
5. Multiply your max heart rate by 0.8: 175 x 0.8= 140
Always work at the lower end of your range if you are a beginner. The high end range is only recommended to be achieved for those physically fit.
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