So How Fast Should I Walk Or Jog?
NOTE: Again, you should consult your doctor before starting any new exercise routine.
Based on your age and body condition you should walk fast enough to reach and maintain between 50 to 85% of your maximum heart rate for at least 20 to 40 minutes.
In plain English, walk briskly and with exertion.
A rule of thumb is that if you’re barely able to have a conversation then you’re doing it right. If you’re able to chat away, you’re going too slow.
For more technical means of measuring your heart performance, measure your heart rate.
If you are just starting out, your goal should be to maintain 50 to 70% of your maximum heart rate.
As you become fitter, or if you’re already fit, your goal is to maintain 70 to 85% of your maximum heart rate.
Now that you know what to do for cardio, I also recommend you do some moderate weight training.