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In addition to abdominal weakness, a lack of strength in the gluteals and hamstrings can lead to forward pelvic tilt. You can use this method as a guide throughout the walking programs in the next chapter. Walking programs can take you down the road to increased health and fitness, but since your body is like no one else's, you'll need your own personal guide to tell you where to begin and how much physical effort to contribute. You also need to learn how to measure your heart rate and listen to your body, so you'll know where to begin and how hard you need to work to increase your fitness and health. Your heart rate can tell you when you're working hard enough to increase your aerobic fitness. By exercising at 40 percent to 85 percent of your maximum heart rate reserve for at least 20 to 30 minutes a day, 3 times a week or more, you can develop and maintain your aerobic fitness. If you really feel like you're walking at a moderately intense pace, you probably are; a measurement of your heart rate would probably confirm that you're working in the moderately intense range of 40 percent to 85 percent of your maximum heart rate reserve
