Lesson 3: Other Factors to Consider in Your Walking Program
Accessories to Consider
Heart Rate Monitor
In our discussion about using target heart rate to determine the appropriate intensity, we talked about measuring your heart rate by taking your pulse. You can also choose to use a heart rate monitor, which is a two part device consisting of a strap that goes around your chest and a watch that picks up the signals from your heart. You get a constant display of your heart rate without having to stop, take your pulse and do arithmetic. Features included in a heart rate monitor range from the most basic display, to fancier ones calculating calories burned and split or lap times. A top of the line high-tech model, such as one by Timex, also has a GPS built in and will give you data about your speed and distance.
Pedometer
A pedometer measures your distance by counting the number of steps that you take and multiplying it by a calculated distance covered per step. Many of them also calculate calories burned.
One advantage to wearing a pedometer is that if you wear it all day, it will keep a running total of your mileage. It may be surprising to find that you are actually accumulating more distance in your regular daily activities. Additionally, if you have the pedometer attached, you may be more likely to walk somewhere rather than drive, because you get "credit" for your efforts.
Pedometers vary in quality. For a review of the most accurate pedometers, go to The Most Accurate Pedometers
Logbook
A logbook is another motivational aid. It's a good feeling to see the mileage and time mount up from your walks. You can also use a logbook to discover certain preferences, like whether a walk tends to be more enjoyable at a certain time of day, or how eating effects your walks. You can use the logbook to record any information. A logbook can either be purchased or you can create your own! A software program like Excel can be set up to keep a running tally of mileage or time spent walking. You can subdivide it into days, weeks and/or months and compare these numbers over time.
Portable stereo
Some people find it extremely helpful to listen to their favorite music, or some energetic music while they walk. There are many varieties of personal stereos that use CD's, tapes, radio or mp3 files. In addition to music, you can also purchase tapes and CD's which are designed specifically to guide and energize you in walking workouts.
Stroller
If you are taking a young child with you, your life will be much easier if you have a good quality stroller. The ones I would especially recommend are those that are made for joggers. For some links to stroller and other gear for walking with little ones, go to Babies and Family Walking Gear and Strollers.
