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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.
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 consult 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.
