Experts Say 80% Heart Rate Bursts Turn Walking Into Cardio
Updated
Updated · USA TODAY · Jul 13
Experts Say 80% Heart Rate Bursts Turn Walking Into Cardio
3 articles · Updated · USA TODAY · Jul 13
Summary
Brisk walking counts as cardio only when it raises heart rate into an aerobic training zone, experts said, while casual walks usually do not.
Five heart-rate zones guide the effort level: max heart rate is roughly 220 minus age, with Zone 2 at 60%-70% for endurance and about 80% for short high-intensity bursts.
One to 4 minutes of harder effort—such as hills or faster intervals—can boost cardiac benefit, though experts said walking works best alongside resistance training rather than as a stand-alone plan.
Research cited in the report found benefits even at 5,000 steps, and each extra 500 daily steps was linked to a 7% lower risk of cardiovascular death.