Example: You are 52 years of age would like to start exercising.
Maximum pulse rate=220-52(age) =168 pulse/min
Minimum pulse rate=168x 0.6=101 pulse/min
Highest pulse rate=168x0.7=117 pulse/min
During the first week it is advisable to start with a pulse rate of 101,
afterwards increase it to 117. With increasing improvement of fitness
the training intensity should be increased to 70%~85% of your
maximum pulse rate. This can be done by increasing the resistance, a
higher frequency or longer training period.
TRAINING QRGANIZATION
Warm-up
Before every training you should warm-up for 5~10 minutes. Here
you can do some stretching and training with low resistance.
Training session
During the actual training a rate of 70%~85% of the maximum pulse
rate should be chosen. The time-length of your training session can be
calculated with the following rule of thumb:
Daily training session: approx. 10 min. per unit
2-3 x per week: approx. 30 min. per unit
1-2 x per week: approx. 60 min. per unit
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