I did better today. 4,905 steps. Like I mentioned in my previous post, I walked after midnight at least 1.67 miles burning 185 calories. This does not include all the walking I did which I believe amounted closer to two miles. So this gives me a target of at least 2,275 calories. I have consumed 2,252 calories. So I have met my target. My average heart rate during the exercise was 100 with a max of 120 bpm. So definitely no cardio exercise to be found here. It was kind of like just stretching my legs. I will walk another mile or two before I go to bed. I think by Saturday, I will be able to start taking my normal walks.

I am thinking of alternating between high performance walking days, along with endurance walking days. I have discovered each type of exercise uses a different set of muscles, fast twitch and slow twitch. Fast twitch muscles are those used to help with maxing out performance like I do when walking as fast as I can for as long as I can, with intermittent running. This is what I normally do. However, it can take three or more days for the fast twitch type of muscle to recover. Slow twitch are primarily used for endurance activities maintaining a lower but constant intensity. These muscles recover in a couple days. I now see how I injured myself. I was giving both sets of muscles no time for recovery. I will have to figure out a weekly schedule that works with this in mind.

I have a good friend who thinks I should not be exercising this intensely. He thought this when I told him I reached a 176 bpm heart rate on my last attempt. My next goal is 180 bpm, but will not try this anytime soon. All the formulas I have used from good sources approximated my max heart rate first to be 162, then 172, and then 175 with the third formula. I have blown past all of them. I think my max heart rate is a little over 180. So I think I should get a doctors permission before trying to reach this goal of 180. Perhaps this is a good time for a thorough physical?