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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 for 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 principle 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 about 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 you something. Stop
exercising and consult your doctor.
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