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increased as the body adapts to the increasing demands. As your fitness level improves, the training
threshold should be raised. Working through your program and gradually increasing the overload
factor is important.
Specifics
Different forms of exercise produce different results. The type of exercise that is carried out is
specific both t o the muscle groups being used and to the energy source involved. There is little
transfer of the effects of exercise, i.e. from strength training to cardiovascular fitness. That is why it
is important to have an exercise program tailored to your specific needs.
Reversibility
If you stop exercising or do not do your program often enough, you will lose the benefits you have
gained. Regular workouts are the key to success.
Warm Up
Every exercise program should start with a warm up where the body is prepared for the effort to
come. It should be gentle and preferably use the muscles to be involved later. Stretching should be
included in both your warm up and cool down, a nd should be performed after 3-5 minutes of low
intensity aerobic activity or callisthenic type exercise.
Warm Down or Cool Down
This involves a gradual decrease in the intensity of the exercise session. Following exercise, a large
supply of blood remains in the working muscles. If it is not returned promptly to the central
circulation, pooling of blood may occur in the muscles.
Heart Rate
As you exercise, the rate at which your heart beat increases. This is often used as a measure of the
required intensity of exercise. You need to exercise hard enough to condition your circulatory system,
and increase your pulse rate, but not enough to strain your heart. Your initial level of fitness is
important in developing an exercise program for you. If you are starting off, you can get a good
training effect with a heart rate of 110-120 beats per minute (bpm). If you are more fit, you will need
a higher threshold of stimulation. To begin with, you should exercise at a level that elevates your
heart rate to about 65 to 70% of your maximum. If you find this is too easy, you may want to
increase it , but it is better to lean on the conservative side.
As a rule of thumb, the maximum heart rate is 220 minus your age. As you increase in age, your
heart, like other muscles, loses some of its efficiency. Some of its natural loss is won back as fitness
improves. 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
10Second 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:
TRAINING GUIDELINES (cont’d)
