The main goal with effective cardio is to get your heart rate up - does walking do this? I think the best test for this, without a heart-rate moniter, is the perceived exertion test:
Level 1: I'm watching TV and eating bon bons
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable, but am breathing a bit harder
Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am slightly breathless
Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
Level 9: I am probably going to die
Level 10: I am dead
Apparantly you're supposed to be around level 5/6 for effective cardio workouts. As long as you can stick around this I don't see why walking wouldn't work for you. On the other hand, couldn't you just work out harder and wear a shower cap, or am I missing the point?
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