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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 is not as accurate.
The target is not a magic number, but a general guide. If you are 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
Do not 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) do not 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
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