There are many ways to measure your heart rate, but the most accurate is by using a Heart Rate Monitor (HRM). While you walk or run, you can see in real time your heart rate.
If you don’t have a HRM, you can stop and take you pulse on the neck or on the wrist, but don’t forget that your heart rate will continue dropping while you are stopped. This means that there will be a discrepancy compared to a heart rate while you run or walk.
When you calculate the limits of your heart zones, try walking in a pace that will allow you to stay in your defined zones (1 or 2).
Before starting every workout, warm up by walking for five minutes – you have to gradually increase your heart rate from below 60% to a desired level.
After the workout, cool down by gradually decreasing your speed for 3 to 5 minutes to avoid that the blood (used while you were walking) returns too fast to the organs and in order to relax the muscles.
For the first week, I would recommend 15 to 20 minutes of walking in the first two zones (plus warm up and cool down). This gives the total of 25 to 30 minutes of activity. Try to exercise every other day or at least three times a week but not three days in a row and do not skip more than two days.
During the workouts, take one or two sips of water every 10 to 15 minutes (depending on your sweating and the air temperature/humidity) and avoid exercising during the heat periods. This means that in summer the best time for workouts is either early in the morning or late in the evening.
Don't forget - do not exercise at least 1.5 or hours after a meal and don't eat for at least 20 minutes after the workout. However, 30 minutes after the workout are important for recovery so take, for example a cup of chocolate milk (not too cold!) or cocoa or any other similar combination of proteins and carbs after the exercise. I found that the chocolate milk works perfectly for me.
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