MAXIMUM HEART RATE- HOW DO I CALCULATE IT?
As the workload on the heart increases the heart rate increases to keep pace with it. The heart rate will be at its maximum when the work load on it is maximum. At this heart rate the blood supply to it is sufficient to keep it going steady in a healthy individual. This is known as the THR or Target Heart Rate. It is calculated as 220 minus age. This means that for a person aged 40 yrs the target heart rate is 180 (220-40). Heart patient by virtue of his blockages end up with angina problem which is reflected in his TMT (tread mill test) by an abnormal change in the ECG, which occurs any time before achieving the target heart rate. This is known as the angina threshold or MHR (Maximum Heart Rate). If maximum heart rate achieved is less than the THR supplemented with ECG changes then it is known as a positive TMT. SO, HOW FAST SHOULD I WALK? Heart patients need to walk to achieve a heart rate, which is about 75% of their MHR (Maximum heart rate). For example if the MHR is at 150 beats/min then a heart patient can achieve a speed which will increase his heart upto 105 beats/min which is 75% of his MHR. For this one needs to gradually increase the speed of walking till he achieves that heart rate. Once you reach that speed, then all that you have to do is to sustain it for 30-35 mins. Check your pulse periodically to see whether you are walking at the right speed. You can gradually increase your time as you become more fit. A simpler method would be to count the number of steps that you are taking in one minute to reach the MHR. WHAT IF I DO NOT HAVE A HEART DISEASE? For a normal healthy individual the speed of walking can be a little more. Only thing that one needs to do is to increase the speed further and reach the target heart rate since there are no blockages to be worried of. But remember all this needs to be done gradually and in steps. CHOOSE YOUR WALKING SHOES NATURAL SHOCK ABSORBERS
The human foot is built like a suspension bridge; with its 26 bones, 56 ligaments and 38 muscles, it is an engineer’s delight. And a thick pad of fat and fibrous tissue under the sole of the foot, running from the heel bone to the forefoot, protects the foot as it makes contact with the ground, making the foot a perfect natural shock absorber. Although walking is a low-impact, low-stress exercise, it is still necessary to look after your feet. Footcare means walking with a natural gait-with a heel-to-toe rocking motion and a balanced, rhythmic stride. It means wearing socks that prevent odour and bacteria building up, and that help prevent blisters and callouses. But above all it means wearing shoes that fit well, and give comfort and support. A good walking shoe will help keep your feet in good shape – and that will help keep the rest of you in good shape too. According to researchers at the center for Locomotion Studies and Penn State University in the USA, when we walk the heel of the foot supports 60 percent of the body weight, as against the forefoot which supports 28 percent. Since most walking injuries are to the heel and forefoot, it’s important to ensure that a walking shoe has adequate cushioning and support in these areas. Biochemical tests confirm that the foot lands with 1-1.5 times the force of body weight in walking compared with 3-4 times body weight in jogging. When you go shopping for a new shoe, it’s a good idea to do this later in the day, since your feet tend to swell slightly as the day wears on. Wear socks like the ones you will be walking in and try both shoes on to test for comfort and fit. Stand up and walk around the shop before making a final decision to buy. Some people use running shoes for fitness walking. However, hiking boots and shoes designed for rough terrain are unlikely to be suitable for urban fitness walking on pavements. They will be cumbersome and can cause injuries such as shin splints. When you buy a fitness walking shoe, look for the following features: Weight- choose a light weight design; wearing a shoe which is too heavy causes you extra work and is tiring. Upper Construction – this should be sturdy, providing good support and made from a breathable fabric, preferably leather or design using leather and fabric or mesh. Leather provides flexibility and breathability and gives good protection from the weather. Firm Heel Counter – this is the cup at the back of the inside of the shoe; it wraps around the heel and helps to control excess pronation and rear-foot wobble. A good heel counter providers stability for the entire foot and leg; it should be firm, cushioned and reinforced, but not over-padded. Roomy Toe Box – this should allow the toes room to spread out when they hit the ground and during push off. Toes should be able to move easily up and down and back and forth, and should not feel too tight against any part of the shoe. Cushioning – the midsole (between the insole and the bottom of the shoe) is one of the most important areas for cushioning. EVA (ethyl vinyl acetate) is a lightweight material often used for extra cushioning here, and some shoes incorporate a new shock absorbing material called hexalite. Many shoes now include a removable cushioned insole which can be replaced when it breaks down.
Outersole – this is the bottom of the shoe that touches the ground. It should provide durability and should be shock absorbent to protect your feet from bruising. The normal walking motion is to land on your heels and roll your weight forwards with a natural rocker motion on to your toes. Some shoes have a rocker profile sole to assist this natural heel-toe motion. Notched Heel – this is the padded collar at the back of the shoe in the shape of a notch or dip. It cradles the Achilles tendon and prevents pressure being put on it. THE SOCKS QUESTION Good quality walking socks are a must; after a good walking shoe, they are the next most important consideration for foot comfort. But what type of socks, and one pair or two? Although some people walk without socks, serious fitness walking should not be done without them. Not only do they protect the feet from injury, but they help to disperse perspiration which would otherwise eat into the lining of the shoes causing damage. The shoes can then become uncomfortable and may cause coms and blisters. Feet can sweat as much as a cup of perspiration a day- or half a gallon per foot per week – so it’s necessary to wear absorbent socks that protect your feet and your shoes. The best socks are made of cotton or a blend of cotton and orlon. These materials ‘wick’ away moisture, drawing perspiration away from your feet to leave them relatively dry and fresh smelling. Some synthetic materials can do the opposite, leaving them hot, sticky and smelly. This moist environment within your shoes can then become a breeding ground for micro organisms which can cause athlete’s foot and other fungal infections. It goes without saying that socks should be a good fit. When you are walking it only takes a slight rubbing each step to cause a blister. Finally, change your socks everyday; and if you perspire a lot, change your socks whenever they get wet. Hope you liked this blog! This article is written by Dr. Bimal Chhajer (Heart Doctor)