Xterra SB150 - Heart Rate Guidance and Training Concepts

customerservice@dyaco.ca
DyacoCanadaInc2017
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32
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Thefollowingtableisaguidetothosewhoare“startingfitness”.
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Age  25303540 45 50 55 60 65
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TargetheartRate
10SecondCount23222221 20 19 19 18 18
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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,tak enwithtwoindexfingers)isdoneforten
seconds,tak en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ex ercising.
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.
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Thefollowingtableisaguidetothosewhoarekeepingfit.Hereweareworkingatabout80%of
maximum.
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Age  25 30354045 50 55 60 65
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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ex ercise.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.