- Walk atleast 5 days in a week.
- Walk atleast for 30 minutes at a time.
- Before walk, do warm up exercises for 5 minutes, and after walk, do cooling down exercises for 5 minutes.
- Walk to reach 60% of minimum heart rate and gradually increase it to 85% maximum heart rate.
- Every individual has to find out his minimum and maximum heart rates depending on his age. To find out, do this calculation. Deduct your age from 220 and multiply by 0.60 to get minimum heart rate and by .85 to get maximum heart rate
Example (1) : 60 years (age)220-60 = 160
160*.60 heart rate =96 pulse beats per minute or 16 per 10 seconds (minimum heart rate)
160*.85=136 per minute or 23 per 10seconds (maximum heart rate)
Example (2) : 40 years(age)220-40 = 180
180 * .60 = 108 (18 per 10 seconds ) pulse beats per minute (minimum)
180* .85 = 153 (24 per 10 seconds pulse beats per minute) maximum
After
walking briskly for 15 minutes, check your pulse for 10 seconds. If your heart rate is less than the minimum heart rate, you have to increase your pace to get to the minimum heart rate and improve thereafter, to your will know at what speed you have to walk.
