University of Cincinnati Employee Wellness - Fall Walking to Win Challenge: Getting Started Worksheet
The Objective: Walk or run an average of 150 minutes per week at a moderate intensity. HOW can you accomplish
this task? The great thing about walking is you can be creative to make walking work for you! Below are some tips to
help you get started. Have fun and we hope you become a Healthier Me at UC.
How can you accomplish 30 minutes per day?
Walk 30 consecutive minutes at a brisk pace daily (5days per week)
Walk 15 consecutive minutes at a brisk pace twice a day (5days per week)
Walk 10 consecutive minutes at a brisk pace three times a day (5days per week)
BEFORE YOU START WALKING:
Finding Maximum Heart Rate & Target Heart Rate Zone: To get started, you need to find your Maximum heart
rate (HR max) or the highest heart rate achieved during maximal exercise and your Target Heart Rate zone (THR
zone). Your target heart rate zone is the range in which you need to work your heart to see health benefits. More specifically, it gives you a range for how many beats per minute (bpm) your heart should beat while exercising at an optimal level of exercise.
Use the information below to help you complete your 6-week Tracking Sheet: To determine the low intensity end
of your range, you multiply your heart max by 60%. To determine the high (vigorous) end of your range you multiply
your heart rate max by 90%. These two numbers will give you your Target Heart Rate Zone. See below for measures
of intensity.
http://my.clevelandclinic.org/heart/prevention/exercise/pulsethr.aspx
HR Max(the highest you want your pulse to go):
220 – your age = _____
Low End of Zone (Less than Moderate Physical Activity) =
HR Max * .60 (60%) = _____
High End of Zone(Vigorous Physical Activity) =
HR Max * .90 (90%) = _____
MY target heart rate zone is: (Use Low to High Ends of your heart rate
measures to determine your THRzone)
__________ to __________
Example: If you are 40 years old, your Max HR = 220-40 = 180; Low End of zone = 180 * .60 = 108 bpm; High End of zone =
180 * .90 = 162 bpm; Your THR zone is 108 bpm to 162 bpm.
See the chart below for effects of each “zone” of exercise.
Low Intensity: 60% to
70%
Moderate Intensity: 70%
to 80%
High Intensity: 80% to
90%
Maximum Effort: 90% to
100%
This zone keeps you at a
comfortably low intensity
and is a good choice as a
warm up or for beginners
because it helps you develop aerobic fitness for
more intense exercise.
This zone kicks up the intensity, improving your
body's ability to transport
oxygen throughout the
body and conditioning your
heart. You'll burn more
calories in this zone, as
well. Experts often recommend working at a moderate intensity to build fitness
and lose weight.
Working in this zone takes
you out of your comfort
zone and allows you to
burn more calories while
improving your VO2 Max
and raise your anaerobic
threshold.
Working at this level
means you're working as
hard as you can, as in allout sprints or very high
intensity interval training.
Most of us can only sustain
this level of effort for a
short period of time, making this the toughest zone
and more appropriate for
advanced exercisers.
http://exercise.about.com/od/cardioworkouts/g/targetheartratezones.htm
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University of Cincinnati Employee Wellness
Now you have your THR zone figured out, you are ready to check your pulse to determine how hard you are really
working. You will want to check your pulse before you start walking, during the walk (make sure you stop walking
to check your pulse) and when you are finished walking.
How to check your pulse?
1. Place the tips of your index, second and third fingers on the palm side of your other wrist below the base of the
thumb. Or, place the tips of your index and second fingers on your lower neck on either side of your windpipe.
2. Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You may need to move your
fingers around slightly up or down until you feel the pulsing.
3. Use a watch with a second hand, or look at a clock with a second hand.
4. Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate (pulse) per minute.
Count your pulse: _____ beats in 10 seconds x 6 = _____ beats/minute
http://my.clevelandclinic.org/heart/prevention/exercise/pulsethr.aspx
TEST YOURSELF: If you want to see what a comfortable or difficult pace is for you and determine how
hard your heart is working at the varying paces plug use the worksheet below. Make sure your stop walking
to check your pulse:
Resting Heart Rate: ………………………….
__________ bpm
Slow pace Heart Rate: ……………………….
__________ bpm
Fast pace Heart Rate: ………………………...
__________ bpm
Comfortable Pace Heart Rate: ………………..
__________ bpm
Final Heart Rate: ……………………………...
__________ bpm
SETTING GOALS: How do you set a goal? See the tips below to help you write your goals. When setting your
goal use the SMART principle:
S = Specific:
M = Measureable:
A = Attainable:
R = Realistic:
T = Timely
State your goal as specifically as possible
Be able to measure your progress
Make your goal meaningful and achievable
Goals should be ambitious but not impossible
Set a time frame; When will you finish your goal
http://longevity.about.com/od/makeachange/p/smartgoal.htm
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University of Cincinnati Employee Wellness
Write your goal:
Now really think about your goal. Finish the following sentence, write it
down in the space below and put it somewhere you can see it.
I will [your goal here] by [how you will do the goal]. I will know I am making progress because [how you will measure the goal] [time goes here].
For example: I will lose 20 pounds by increasing my exercise to 4 times a
week and cutting back on sugar and portion size. I will know I am making
progress because I will lose 2 pounds a week for ten weeks.
Record your goal below and on your 6-week tracking sheet:
MY GOAL:
Please remember to record your goal on your walking tracking sheet!
What are some tips for sustaining an exercise program long-term?
Be prepared: Have your workout bag with you
Keep a journal to stay on track and measure your progress
Pick an activity that's easy to fit into your life
Plan and schedule your workouts
Change up your workouts to deter boredom
Recommit to your goals every day
Set weekly goals and reward yourself each time you succeed
Work out with friends or family for added motivation
http://www.sharp.com/weight-loss/tips-maintain-exercise-program.cfm
Check out our NEW Webpage for Walking Your Way to Health Resource Page for additional tips including: walking 101, proper walking technique, starting a walking group, and much more at
http://www.uc.edu/hr/wellness.html
Thank you for participating!!! We hope this helps you become a Healthier Me at UC!
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