身長（cm）の（男性/×０.４１５、女性/×０.４１３）の歩幅で最大心拍数の６５％～７０％の心拍数で速く歩くことです。
歩行は背の高い人は背の低い人より有利と考えられていますが実はそうではありません。
背の高い人はより長い歩幅を持っていますが、それを長くする能力は限られています。
無理に歩幅を伸ばしすぎるとお尻に負担がかかります。
更に歩幅を伸ばしてゆっくり歩くと、体のバランスを取るために余計なエネルギーが必要になります。
歩行速度は歩長（歩幅＝stride）と歩幅（stride）の速度です。
有酸素運動を効率よく続けながら、膝や腰など体に負担の少ない歩き方は、歩幅を無理に長くするよりも、適正な歩幅で速く歩くことです。
背の低い方が背の高い方よりも歩幅の速度を上げることが出来ます。
更に脂肪が効率よく燃えるための有酸素運動は心拍数を最大心拍数の65％～70％にします。
最大心拍数は、
男性は220から年令を引きます。
20歳の最大心拍数は毎分200心拍で、
歩行の適正心拍数は、
130～140（65％～70％）です。
最大心拍数は、
女性なら206から年令の88％を引き計算され、30歳の人は毎分179.6心拍で、
歩行の適正心拍数は、
116.7～125.7（65％～70％）です。
心拍数を上げて歩行のため歩長を長くするように意識しますと、膝や腰など体をを痛めます。
無理に歩長を伸ばさなくても、歩長の速度を上げると自然と歩長も長くなります。
※（歩長も長く＝歩幅も広く）
歩幅の決め方は、
身長から割り出すことが出来ます。
男性は身長に0.415を掛けた正数のセンチメートルです。
身長160センチメートルの男性の歩幅は67センチメートル。
女性は0.413を掛けて求めます。
身長160センチメートルの女性は66センチメートルです。
運動強度をさらに高めるには坂や階段を使いましょう。
Mark Fenton: 著者マーク・フェントンの「ウォーキングのガイド」参考から。
How Fast Do You Need to Walk to Lose Weight?
By Jay SchwartzOct 16, 2015
Walking burns calories, and the faster you walk, the more you burn. But speed isn't the only factor in losing weight by walking. You "have to reach 65 to 70 percent of your body's maximum heart rate to substantially improve your fitness and burn serious calories," according to "The Complete Guide to Walking." Because people burn calories differently, your weight, metabolism and intensity of exercise are also factors in burning 3,500 calories to lose 1 pound.
Speed Counts
Weight loss for a specific individual depends on effort, but the average 150-pound person who walks for one hour burns 190 calories walking 2 mph, 258 calories walking 3 mph, 374 calories walking 4 mph and 586 calories walking 5 mph, according to "Guide to Walking." The numbers sound small, but the Harvard Men's Health Watch reported that people who walked regularly for 15 years weighed 18 pounds less than non-walkers.
Walking in Rhythm
You can increase your heart rate and speed by improving your posture and taking faster steps, according to "Guide to Walking" author Mark Fenton. Keeping your head up as you walk, while avoiding "excessive sway" in your lower back can improve your posture. If you're 5 feet 6 inches to 6 feet tall, you can walk 3 mph by taking 105 to 115 steps per minute and 4 mph by taking 125 to 135 steps per minute. Shorter people need more steps to boost speed; taller people can take fewer. Adding headphones and a few favorite tunes with beats per minute that match your desired walking speed help you keep up the pace as you walk in rhythm with the music.
Stride and Speed
The argument that taller people's longer legs means they can walk faster than short people "holds no water," according to "Guide to Walking." In fact, short people have an advantage. Walking speed depends on stride length and stride rate. Tall people have a longer stride, but their ability to lengthen it is limited. On the other hand, short people can increase their stride rate more easily than tall people because each step requires less distance and less effort and "there's no such clear limit to stride rate."
Maximum Heart Rates Vary by Sex
If you're a man, your maximum heart rate is 220 heartbeats per minute minus your age. It's 200 heartbeats per minute if you're 20 years old. If you're 20, reaching 65 to 70 of your maximum heart rate, or exercising at an intensity of 65 to 70 percent, requires you to walk fast enough to have your heart beat 130 to 140 times per minute. If you're a woman, your maximum heart rate is calculated by subtracting 88 percent of your age from 206. Thus, if you're 30 years old, your maximum heart rate is 179.6 and an intensity of 65 to 70 percent is equal to 116.7 to 125.7 heartbeats per minute.
Related: Calories Per Mile of Walking
Fast Walks and Burning Calories
Fast walks are one of the three primary ways that walkers can raise their heart rate enough to burn a lot of calories, according to "Guide to Walking." Long walks and strength training are the others. Author Mark Fenton, a longtime editor at "Walking" magazine, recommends losing weight by walking briskly for 60 minutes two or three days per week, increasing your speed on shorter walks two or three days per week and doing six to eight muscle-building exercises two or three days per week. To further increase the intensity of your walks, consider walking uphill and vary the surfaces, from smooth sidewalks to stairs
http://www.livestrong.com/article/246237-how-fast-do-you-need-to-walk-to-lose-weight/
Length of Legs and Walking Speed
by Jay Schwartz, Demand Media
Longer legs can help people walk faster, but shorter legs are not an excuse for slow walking speed, according to “The Complete Guide to Walking for Health, Weight Loss, and Fitness” author Mark Fenton. In fact, short legs can be an advantage. Fenton writes that there are two primary factors in walking speed -- step rate and stride length. People with short legs can increase their step rate more easily than people with long legs.
Step Rate
Increasing your step rate improves your speed. People who are 5 feet 9 inches tall, for example, walk 2 mph when they take 95 to 105 steps per minute, 3 mph when they take 105 to 115 steps per minute, 4 mph when they take 125 to 135 steps per minute and 5 mph when they take 150 to 160 steps per minute, according to Fenton. People with short legs have a step rate advantage over people with long legs because they swing their legs a shorter distance on each step. Consequently, shorter people expend less effort on each step and can take more steps per minute when they expend the same effort as taller people.
Stride Length
People with long strides can walk faster with people with short strides if they take the same number of steps per minute because they can cover more distance with each step. A 6-foot-1-inch person who takes 95 to 105 steps per minute walks 2.5 mph, while the 5-foot-9-inch person who takes the same number of steps walks 2 mph, according to Fenton. Similarly, a 6-foot-1-inch person who takes 120 to 130 steps per minute walks 4 mph, while the 5-foot-5-inch person who takes the same number of steps walks 3.5 mph.
Recommendations
Faster steps is more important than stride length in improving your speed, according to Fenton. You can increase your step rate by improving your physical fitness and consciously focusing on taking smooth and quick steps. You can increase your step rate so dramatically that racewalkers often take more than 200 steps per minute. On the other hand, the extent to which you can increase your stride length is limited and can backfire. Fenton recommends not trying to lengthen your stride because your stride becomes longer naturally as you walk faster. In addition, he wrote that forcibly lengthening your stride can strain your buttocks, hamstrings and lower back.
Benefits
Increasing your walking speed can make your workout more efficient and increase the amount of weight you lose while exercising. The American College of Sports Medicine recommends 20 to 60 minutes of continuous aerobic exercise such as walking three to five days per week. Walking four miles in 60 minutes burns 281 calories in 155-pound people and 345 calories in 190-pound people, while walking 2 mph for one hour burns 176 calories in 155-pound people and 216 calories in 190-pound people, according to Wisconsin’s Department of Health and Family Services. One pound equals 3,500 calories. A 155-pound person needs to walk for 20 hours to lose 1 pound while walking 2 mph, but only 12 1/2 hours to lose 1 pound while walking 4 mph.
http://healthyliving.azcentral.com/length-legs-walking-speed-10071.html
Mark Fenton: Biographical Sketch
Mark Fenton is a national public health, planning, and transportation consultant, an adjunct associate professor at Tufts University's Friedman School of Nutrition Science and Policy, and former host of the "America's Walking" series on PBS television. He's author of numerous books including the best selling "Complete Guide to Walking for Health, Weight Loss, and Fitness" (Lyons Press, 2nd edition 2008). He was a developer of the University of North Carolina's Safe Routes to School clearinghouse, and facilitator for the walkable community workshop series of the National Center for Bicycling and Walking; he now provides technical training and community planning as an independent consultant. Mark was a member of the United States national racewalking team from 1986 to 1991, and competed in the 1984 and 1988 Olympic Trials in the 50-kilometer (31-mile) racewalk. He studied biomechanics at the Massachusetts Institute Technology, was a researcher at the Olympic Training Center's Sports Science Laboratory in Colorado Springs, Colorado, and manager of Reebok's Human Performance Laboratory. Mark has research publications and articles related to exercise science, physical activity promotion, and community level interventions. He's a vocal advocate for non-motorized transportation, a frequent consultant on bicycle and pedestrian community plans, and recognized authority on public health issues and the need for community, environmental, and public-policy initiatives to encourage more walking, bicycling, and transit use.
http://www.markfenton.com/about.html
準備体操と整理運動
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