TRAINING INSTRUCTION
To achieve a considerable improvement of your physical resistance and your health, some
aspects of how to find the most efficient amount of training should be followed:
If you have not been physically active for a longer period of time and also avoid health risks
you should consult your general physician before starting exercise.
INTENSITY
To achieve maximum results the right intensity has to be chosen. The heart rate is used as guideline.
As a rule of thumb, the following formula is commonly used:
Maximum pulse rate=220-Age
While exercising the pulse rate should always be between 60
и
~85
и
of the maximum pulse rate.
When starting to exercise, you should keep your rate at 60% of your maximum pulse rate in the first
couple of weeks. With increasing improvement of fitness, the pulse rate should be slowly increased to
85% of your maximum pulse rate.
FAT BURING
The body starts to burn fat at approx. 60% of the maximum pulse rate. To reach an optimum at burning
rate, it is advisable to keep the pulse rate between 60%~70% of the maximum pulse rate. The optimum
training amount consists of three workouts per week 30 minutes each.
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.
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