Xterra 16204993600, Руководство пользователя

Страница: 25 / 29

25
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.