1TRAINING GOALS
Training goals
•Have you ever been out of breath after climbing a flight of stairs or after a brisk walk? When we are walking, running and even sleeping, our body is taking in oxygen and generating energy. Oxygen taken in by the lungs is sent to the entire body via the circulatory system. If the function of the circulatory system , i.e. aerobic power, is insufficient, we may experience being "out of breath" or expe- rience yet other physical problems.
•We therefore perform "sports for the heart" (aerobic exercise), which causes the heart to work a little more a few times a week, thus increasing the oxygen supply to the body via the circulatory system. The purpose of exercise with the
Training plan
•To effectively perform "sports for the heart" and to improve your aerobic power, it is necessary to exercise according to your age and physical fitness. If exercise exceeds your physical fitness level you only injure your body. On the other hand, if the exercise is insufficient, a positive effect cannot be expected.
•The
•The "Fitness Test" evaluates your physical fitness level so that you can determine the training index and begin exercise based on the measured result. After exer- cising for a while (about 3 months), you become aware of the effect on your body. Test your physical fitness level again and gradually set a higher training index, thus maintaining and improving your physical fitness level. A special feature of the
Fitness Test
Exercise Planning
Exercise
Exercise Frequency and Time
•At least 15 minutes are required for one exercise period, however if pos- sible a 20 ~ 30 minute period is even better.
•To maintain your present condition, exercise at lease twice a week, 3 times a week would improve your condition even more. The ideal however is to exercise every day or 5 ~ 6 times a week.
Pulse rate (bpm) 200
Target pulse range for those who have
180undergone special training
80%
160 |
| |
70% |
| |
60% |
| |
140 | TARGET | |
50% | ||
|
120 | 40% |
30% Exercise level
100
90
20 | 30 | 40 |
24