Table of Contents
Advertisement
TRAINING
GUIDELINES
(cont'd)
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
maximu m.
Age
25
30
35
40
45
50
55
60
65
Target heart Rate
l0 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 concemed
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 COllsult 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
trainin
exercises
ma
var
_Oln person
to person.
BI
ADEZ
°
AEROPRO
F
_
T
N
E
S
S
Advertisement
Table of Contents
