Table of Contents
Advertisement
The following table is a guide to those who are "starting fitness".
Age
Target heart Rate
10 Second Count
Beats per Minute
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
Target heart Rate
10 Second Count
Beats per Minute
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.
Customer Service 1-888-707-1880
Email: customerservice@dyaco.ca
25
30
35
23
22
22
138
132
132
25
30
35
26
26
25
156
156
150
40
45
50
21
20
19
126
120
114
40
45
50
24
23
22
144
138
132
55
60
65
19
18
18
114
108
108
55
60
65
22
21
20
132
126
120
Dyaco Canada Inc. 2019
Page 21
Advertisement
Table of Contents
