TRA ININ G GU IDELINES (cont’d)
The target is no t a magic number, but a general gu id e. If you’re above average fit ness, yo u may wo rk
qu ite co mfortably a lit tle above that suggested fo r your age grou p.
The fo llow ing table is a guide to those w ho are k eeping fit. Here we are working at abo ut 80 % of
maximu m.
Age
25
30
35
40
45
50
5 5
60
65
Target heart Rate
10 Seco nd Count
26
26
25
24
23
2 2
22
21
20
Beats per M inut e
156
156
150
14 4
138
132
1 32
126
120
Do n’t push you rself too hard to reach the figu res on this tab le. It can be ver y unco mfo rt able if yo u
overdo it. Let it happ en naturally as you wo rk through your pro gram. Remember, t he target is a g uid e,
not a rule, a litt le above or below is ju st fine.
Two final co mments:(1 ) don’t be concern ed with day t o day var iat io ns in yo ur pu lse rate, being und er
pressure or no t enough sleep can affect it ;(2) your pu lse rate is a guide, don’t become a slave t o it.
M uscle Sorene ss
For t he first week or so , this may be the only ind icat ion you have that you are o n an exercise program.
This, o f co urse, do es depend o n you r overall fit ness level. A co nfirmat io n that you are on the correct
program is a very slight so reness in most majo r muscle group s. This is quite normal and will d isapp ear
in a matter o f days.
If you experience major discomfo rt, you may be on a p ro gram t hat is too advanced or you have
increased you r program too rapid ly.
If you experience PAIN during or after exercise, yo ur bo dy is telling your so met hin g. Sto p exercisin g
and co nsult yo ur doctor.
What to We ar
Wear clo thing that will no t rest rict your mo vement in an y way w hile exercising. C lot hes sho uld be
light enou gh to allo w the body to cool. Excessiv e clo thing that causes you to perspire mo re t han you
normally wou ld w hile exercising, gives yo u no advantage. The extra weight yo u lose is bo dy fluid and
w ill be replaced w it h t he next glass o f water you drink. It is advisable to wear a pair of g ym o r running
sho es or “sneakers”.
B reathing during E xerci se
Do not hold yo ur breath w hile exercising. Breathe normally as much as p ossible. R ememb er, breat hing
involves the int ake and distribu tio n o f oxygen, which feeds the working mu scles.
Re st pe riods
Once yo u start yo ur exercise pro gram, you sho uld co ntinue through to t he end . Do not break off
halfway t hro ugh and t hen restart at t he same place later o n w it ho ut go ing thro ugh the warm-up st age
again. The rest period req uired bet ween st rength trainin g exercises may var y fro m person to perso n.
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• Phone 949-206-0330 • Fax 949-206-0013
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