Speed of walk

Question
That would work only I have what is called Buergers disease (closing of veins below both knees and I have not been able to run for yrs. Walking is not a huge problem as both feet feel like lead balls and ya wanna cry..lol but if ya force yourself to keep going it all kinda lightens up a bunch. I thought my maximum heart rate was 220 minus my age which is like 187. I have a heart monitor which tells me when I am in my 50-70%(91 - 128 bpm)-------------------------
Followup To
Question -
Hi. I have a very old walking machine..no programs to be ran..I can adust the speed manually by a handle..It goes between 1.5 and 5 mph. Its not completely flat buy not adjustable incline wise so I walk on an incline. My question is this.. At 2.0 mph for 30 min am I burning fat or maybe 2.5 mph. I can stay in my target heart zone of 60-70%. Is it doing my overall health any good at this speed. I walk outside or even stationary sometimes..In 30 min I average about 4300 steps and around 1.4 to 1.5 miles. Just not sure what or where I need to be to help bith weight loss and genral health.

Thanx Shawn
Answer -
Hello Shawn

Here is a good aerobics test:

Run as fast as you can for as long as you can. Stop, press your two fingers (not your thumb)and count the heart beats for 20 seconds. Multiply the total by 6. That is your maximum heart rate.

Now try the treadmill. Check your pulse. See if it is close to your maximum heart rate. If it is, your treadmill is ok.
At 70% of your maximum heart rate, you are burning fat.

If you can, do the treadmill for 15-30 minutes in the morning when you wake up, and 15-30 minutes before you go to bed. Your body will appreciate it when you do aerobics in smaller amounts 2-3 times a day.

For general health, you can also do stretching, weightlifting, and balancing. If you need help also with these, please write again.


Answer
Hello again

OK, we have got to work on getting your legs in condition to walk.

Standing in your kitchen, about 1-2 feet from the counter top, put both hands on the counter top for balance. Slowly squat down, then up. Your goal is 10 times. Do once a day.

Stand back a bit, put both hands on the edge of your counter top, one knee forward a bit, the opposite foot back and set firmly on the floor. Do pushups, pressing the knee forward and stretching the calf of the opposite leg. Again, your goal is 10 times, then do the opposite leg. This exercise combines pushups with lunges and calf stretches. Also do every day.

Next, let's work on balance. Standing at the counter top, place one hand slightly on the ocunter top, finger tips is best, if you can, now, or later. Stand on one foot and try to keep yourself balanced. Your goal is 60 seconds. Use a wall clock with a sweep second hand to keep track of the time. Then do the other foot. You would be amazed how even kids forget how to keep their balance. Do every day.

Next, let's do some weightlifting to make the leg muscles stronger.

Go to Home Depot and buy a couple of 5 gallon pails with lids. Put some water in each. Pick up the pails, and HOLD them for as long as you can. Goal is 60 seconds. When holding them, keep your elbows slightly bent, your knees slightly bent, and bend over a bit. This exercise tightens up all the muscles in your body. Makes everything stronger, including your bones. Do every other day. Once a week, put a little more water in the pails. By keeping the jonts bent, the muscles hold the weight, not the bones.

Thanks for writing again.