Walking and hitting my MAF range, should I keep walking or walk/run?

by Kay
(Taiwan)

I am 44 years old, so my MAF HR range is 126-136.
However, my aerobic base seems to be very weak. I live in Taiwan and started MAF about a month ago. It is really hot and humid in Taiwan in summer (around 32 degrees celcius in the evening).
I started my 15 mins warm up with some leisure walk (HR hitting around 110 at the beginning) in a running track and continue with power walking. By keeping power walking, I can even hit the higher or even reaching around 140HR. Should I keep walking or mix with super slow walk + some slow run to train my MAF HR zone?

Nicole's reply:
Hi Kay
Thanks for your question. Running in the heat is definitely going to affect your heart rate so I can see how easily your heart rate can climb, even with power walking.

You are doing the right thing by starting with a 15 minute warm up. After that, if you can run but also keep below your top MAF HR, then I would choose that over just walking. When you are a couple of beats away from hitting 136, slow down to a walk to allow your HR to recover. Then gradually build up to a gentle run again.

Since you are only 1 month into your MAF journey, you may will find that there will be a lot more walking than running but with time and as the heat reduces, you will find that you can run more and walk less. Good luck!

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Jul 11, 2021
THANKS NEW
by: Kay

Thanks for replying. So, for the moment as I can reach my MAF max and sometimes even over my MAF max, I will keep power walking until I see some improvement in my MAF test. My aerobic is so weak that walking fast will get my HR up so fast. This is a bit frustrating.

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