Walk is an activity not an exercise , cause you have yo get to the 60% of your max hr to get fit . Maybe that is what apple watch do.
Advice if you start working out ...
Maybe this could help somebody with this new fitness tracker
You just could run or walk at an avg speed and try to speak at the same time. If you could talk normally, go faster, if you cant make a sentence go slower.
OR
To know at what hr you should run to get benefits you could :
1) Get your max HR with 220- age. Get 60% and 70% of that number, and get in that zone while you run
2) The more accurate Karvonen formula:
Target Heart Rate = ((max HR − resting HR) × %Intensity) + resting HR example
For example: I have 55 of resting hr, 31 years old
So:
Minimum Training Heart Rate(60% intensity):
220 - 31(Age) = 189
189- 55 (Rest. HR) = 134
134 x .60 (Min. Intensity) + 55 (Rest. HR) = 135 Beats/Minute
Maximum Training Heart Rate(70% intensity):
220 - 31(Age) = 189
189- 55 (Rest. HR) = 134
134 x .70 (Max. Intensity) + 55 (Rest. HR) = 149 Beats/Minute
Training heart rate zone will therefore be 135-149 beats per minute.
Advice if you start working out ...
Maybe this could help somebody with this new fitness tracker
You just could run or walk at an avg speed and try to speak at the same time. If you could talk normally, go faster, if you cant make a sentence go slower.
OR
To know at what hr you should run to get benefits you could :
1) Get your max HR with 220- age. Get 60% and 70% of that number, and get in that zone while you run
2) The more accurate Karvonen formula:
Target Heart Rate = ((max HR − resting HR) × %Intensity) + resting HR example
For example: I have 55 of resting hr, 31 years old
So:
Minimum Training Heart Rate(60% intensity):
220 - 31(Age) = 189
189- 55 (Rest. HR) = 134
134 x .60 (Min. Intensity) + 55 (Rest. HR) = 135 Beats/Minute
Maximum Training Heart Rate(70% intensity):
220 - 31(Age) = 189
189- 55 (Rest. HR) = 134
134 x .70 (Max. Intensity) + 55 (Rest. HR) = 149 Beats/Minute
Training heart rate zone will therefore be 135-149 beats per minute.