7
PLANNING YOUR EXERCISE
Improve your physical condition:
Week
Frequency
Duration
Intensity
(times/week)
(minutes)
3 - 5
3 - 4
20 - 30
Moderate
3 - 5
3 - 5
30 - 45
Hard
Effects of different target zones
Exercises in the
lower range
range of about 50 - 60 % MHR
(Maximum Heart Rate) will improve your general health.
Exercising in this range improves the long-term condition of your
cardiac muscle. It assists and improves your physical and
mental well-being.
Exercises in the
medium range
of about 65 - 80 % MHR
(Maximum Heart Rate) is generally preferred by sportsmen to
improve their continuous performance. This improves their
physical fitness. Exercising in this range burns more calories.
Exercises in the
top range
of about 80 - 95 % MHR (Maximum
Heart Rate) is a target of all high-performing sportsmen and
sportswomen who must reach maximum performance level
in terms of speed and force for a short time. Exercises in this
zone exploit the effect that an "oxygen deficit" and a "lactic
acid stimulation" are created.
