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Trainin
Occupation J*fie
Ilriphl
Bodyweight
Workout Time
START
FINISH
71
"7
STRENGTH TRAINING
1. Perform one set of 4-6 exercises for the lower body and 6-8 exercises for the upper body, and no more than 12 exercises in any workout. 2. Select a resistance on each exercise that allows you to do 8-12 repetitions. 3. Continue each exercise until no additional repetitions are possible. When 12 or more repetitions are performed, increase the resistance by
9. Keep accurate records - date, resistance, repetitions, and overall training time - of each workout.
10. Vary the workouts often.
ENDURANCE TRAINING
cycling, easy stairclimbing, calisthenics, etc.) to prepare yourbody for vigorous endurancetraining. 5.Cooldown: Spend3-6minutesinlow-level exercise (walking, easy
Age 25 35 Max. Heart Rate (b/m) 195^ 185 70%Max. Heart Rate (b/m) 136 130
45
175 123
3. Exercise at about 70 percent of your maximum heart rate as indicated below in heartbeats per minute (b/m). 4. Warmup: Spend 3-6 minutes in low-level exercise (walking, easy
4. Accentuate the lowering portion of each repetition. 5. Moveslower, never faster, ifin doubt about thespeed of movement.
6. Do everything possible to isolate and work each large muscle group
1. Frequency: Train every day if you desire. However, every-other-day endurance exercise provides the same fitness benefits. 2. Duration: Exercise continuously for 15-30 minutes for cardiovascular
cycling, easy stairclimbing, stretching, etc.) to enhance blood return and prepare your body for resting function.
55
116 65
75
145 102
to exhaustion.
165 155
109
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STRENGTH TRAINING
1. Performone set of 4-6exercises for the lowerbody and 6-8exercises for the upper body, and no more than 12exercises in any workout. 2. Selecta resistanceon each exercise that allowsyou to do 8-12
3. Exerciseat about 70 percent of your maximum heart rate as indicated below in heartbeats per minute (b/m). 4. Warmup: Spend 3-6 minutes in low-level exercise (walking, easy
repetitions.
9. Keep accurate records - date, resistance, repetitions, and overall training time - of each workout. 10. Vary the workouts often.
ENDURANCE TRAINING
When 12 or more repetitions are performed, increase the resistance by approximately 5 percent at the next workout.
cycling, easy stairclimbing, stretching, etc.) toenhance blood return and 1.Frequency: Train every dayif youdesire. However, every-other-day
endurance exercise provides the same fitness benefits. 2. Duration: Exercise continuously for 15-30 minutes for cardiovascular
4.Accentuate the lowering portionofeachrepetition. 5.Move slower, never faster, if indoubtabout thespeedof movement. 6.Doeverything possible to isolate and work each large muscle group
Age
Max. Heart Rate (b/m)
benefits.Training less than 15minutes is of limited value, and training for more than 30 minutes may hinder compliance.
I 25 I 35 I 45 1 55 1 65 I 75
195_ ^85 175 16S 155 145
70%Max. Heart Rate (b/m) 136 130 123 116 109 102
to exhaustion.