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Heart Rate
As you exercise, so the rate at which your
heart beat also increases. This is often used
as a measure of the required intensity of
exercise. You need to exercise hard enough
to condition your circulatory system, and
increase your pulse rate, but not enough to
strain your heart.
Your initial level of fitness is important in
developing an exercise program for you. If
you are starting off, you can get a good
training effect with a heart rate of 110-120
beats per minute (BPM). If you are fitter, you
will need a higher threshold of stimulation.
To begin with, you should exercise at a level
that elevates your heart rate to about 65
to 70% of your maximum. If you find this is
too easy, you may want to increase it, but it
is better to lean on the conservative side.
As a rule of thumb, the maximum heart rate
is 220 minus your age . As you increase in
age, so your heart, like other muscles, loses
some of its efficiency. Some of its natural loss
is won back as fitness improves.
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 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 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.
Periodization
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.