Age
Target Heart Rate
10 Second
Count
Beats per
Minute
Pulse Count
The pulse count (on your wrist or carotid artery in the
neck, taken with two index fingers) is done for ten
seconds, taken a few seconds after you stop exercis-
ing. This is for two reasons: (a) 10 seconds is long
enough for accuracy, (b) the pulse count is to
approximate your BMP rate at the time you are exer-
cising. Since heart rate slows as you recover, a
longer count isn’t as accurate.
The target is not a magic number, but a general
guide. If you are above average fitness, you may
work quite comfortably a little above that suggested
for your age group.
The following table is a guide to those who are keep-
ing fit. Here we are working at about 80% of maxi-
mum.
Don’t push yourself too hard to reach the figures on
this table. It can be very uncomfortable if you overdo
it. Let it happen naturally as you work through your
program. Remember, the target is a guide, not a rule,
a little above or below is just fine.
Two final comments: (1) don’t be concerned with day
to day variations in your pulse rate, being under pres-
sure or not enough sleep can affect it; (2) your pulse
rate is a guide, don’t become a slave to it.
Endurance Circuit Training
Cardiovascular endurance, muscle strength, flexibil-
ity and coordination are all necessary for maximum
fitness. The principle behind circuit training is to give
a person all the essentials at one time by going
through your exercise program moving as fast as
possible between each exercise. This increases the
heart rate and sustains it, which circuit training effect
until you have reached an advantaged program
stage.
Periodization
This is the term used to vary your exercise program
for both physiological and psychological benefits. In
your overall program, you should vary the workload,
frequency and intensity. The body responds better to
variety and so do you. In addition, when you feel
yourself getting “stale”, bring in periods of lighter
exercise to allow the body to recuperate and restore
its reserves. You will enjoy your program more and
feel better for it.
Muscle Soreness
For the first week or so, this may be the only indica-
tion you have that you are on exercise program. This,
of course, does depend on your overall fitness level.
A confirmation that you are on the correct program is
a very slight soreness in most major muscle groups.
This is quite normal and will disappear in a matter of
days.
If you experience major discomfort, you may be on a
program that is too advanced or you have increased
your program too rapidly.
If you experience PAIN during or after exercise, your
body is telling you something. Stop exercising and
consult your doctor.
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Summary of Contents for R70I
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