If you're walking to lose weight, a recent study says you need to walk at a quick pace of at least 100 steps per minute in order for it to be considered moderate intensity. A pedometer is a great tool to use when you're strolling along, since it tells you how many steps you've taken. You can also check it to make sure you're taking enough steps within a certain number of time in order to get your heart rate up. So in a 30-minute workout, you should take at least 3,000 steps. If this rate is too fast at first, start off doing 1,000 steps in 10 minutes before you build up to 30 minutes.
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Walking to Stay Trim? Aim For 100 Steps Per Minute
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Do you know what that would be precisely in mph? (I'm thinking for the treadmill, would that be like a 3.5 mph?)
1I think the speed would depend on the length of your stride. My husband's legs are ten inches longer than mine (!), so his 100 steps will take him a lot farther than my 100 steps in the same minute.
At a pace of 100 steps/min with a 3-ft long stride you would cover 18,000 feet in an hour. That's 3.4 mph. With a 2.5-ft stride it's 2.84 mph. Not too fast.
2Not sure this depends on height...because if you set a treadmill for 3.5 or 4.0mph, it doesn't know how tall someone is and there is a set speed associated with that mph. I was going to ask the same thing - if we don't have a pedometer, approx. what speed on a treadmill would be 100 steps per minute?
3If you listen to music on your walk/run, figure out the BPM of the songs you listen to and walk to the beat of the music. There are a lot of free applications available for download that allow you to tap out the beat of the tune on your keyboard; it averages the number of beats based on the amount of time that's passed. I plug the BPM I get from the app into the track info in iTunes and set up Smart Playlists for different BPM ranges (120-129 for walking and crunches, 140-149 for the elliptical, 160-169 for running, etc.).
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