Dyaco
Canada
Inc
2017
33
The
following
table
is
a
guide
to
those
who
are
“starting
fitness”.
Age
25
30
35
40
45
50
55
60
65
Target
heart
Rate
10
Second
Count
23
22
22
21
20
19
19
18
18
Beats
per
Minute
138
132
132
126
120
114
114
108
108
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
exercising.
This
is
for
two
reasons:
(a)
10
seconds
is
long
enough
for
accuracy,
(b)
the
pulse
count
is
to
approximate
your
BPM
rate
at
the
time
you
are
exercising.
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’re
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
keeping
fit.
Here
we
are
working
at
about
80%
of
maximum.
Age
25
30
35
40
45
50
55
60
65
Target
heart
Rate
10
Second
Count
26
26
25
24
23
22
22
21
20
Beats
per
Minute
156
156
150
144
138
132
132
126
120
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
pressure
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,
flexibility
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
improves
the
fitness
level.
Do
not
introduce
this
circuit
training
effect
until
you
have
reached
an
advanced
program
stage.
Body
Building
Is
often
used
synonymously
with
strength
training.
The
fundamental
principal
here
is
OVERLOAD.
Here,
the
muscle
works
against
greater
loads
than
usual.
This
can
be
done
by
increasing
the
load
you
are
working
against.
Patronization
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
indication
you
have
that
you
are
on
an
exercise
program.
