17
©
2009
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
10Second Count 23 22 22 21 20 19 19 18 18
Beats per Minute 138 132 132 126 120 114 114 108 108
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.
Muscle Soreness
For the first week or so, this may be the only indication you have that you are on an
exercise program. This, of course, does depend on your overall fitness level. A
confirmation that you are on the correct program is a very slight soreness in most major
muscle groups. This is quite normal and will disappear in a matter of days.
If you experience major discomfort, you may be on a program that is too advanced or you
have increased your program too rapidly.
If you experience PAIN during or after exercise, your body is telling your something.
Stop exercising and consult your doctor.
What to Wear
Wear clothing that will not restrict your movement in any way while exercising. Clothes
should be light enough to allow the body to cool. Excessive clothing that causes you to
perspire more than you normally would while exercising, gives you no advantage. The
extra weight you lose is body fluid and will be replaced with the next glass of water you
drink. It is advisable to wear a pair of gym or running shoes or
“
sneakers
”
.
Breathing during Exercise
Do not hold your breath while exercising. Breathe normally as much as possible.
Remember, breathing involves the intake and distribution of oxygen, which feeds the
working muscles.
Rest periods
Once you start your exercise program, you should continue through to the end. Do not
break off halfway through and then restart at the same place later on without going through
the warm-up stage again.
The rest period required between strength training exercises may vary from person to
person. This will depend mostly on your level of fitness and the program you have chosen.
Rest between exercises by all means, but do not allow this to exceed two minutes. Most
people manage with half minute to one minute rest periods
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