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- easy to read
- ages 10-90
- 24" X 36" full color
| Item:
ALG116 |
Laminated |
$18.95 |
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To calculate shipping cost for charts, click here: chartship
warranty:
charts should be free from defects upon arrival
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Information at Bottom of Chart:
Your Training Zone
- Monitoring Your Heart Rate: Monitoring your heart rate is an
easy way to determine if you are training at an effective and safe level.
- Training Heart Rate Target: Your training heart rate target
depends upon your fitness level. Healthy individuals are recommended
to train at 70-80% of their maximum heart rate to improve cardiovascular
fitness (Training below 70% target heart rate is ineffective and above 85%
is potentially unsafe.) A 60-70% training heart rate might be more
appropriate, comfortable, and safe for individuals just beginning or out of
shape.
Finding Your Training Zone:
Your appropriate training zone can be determined by using the chart above or
by using the formulas shown below:
Beginner (220 - your age) x 60%
Intermediate (220 - your age) x 70%
Advanced (220-your age) x 85%
*Note: The most accurate means of calculating your raining zone is to
have an exercise stress test taken by a sports medicine specialist.
For a more accurate measurement, use the Karvonen formula below:
- Your maximum heart rate can be determined by subtracting your age from 220
for men and 206 for women.
- Subtract your resting heart rate from 220 or 206.
- Multiply by .70 for 70%.
- Add your resting heart rate which gives you your 70% level.
- Repeat the following step to find 60% or 85% levels.
For example, 1 50 year old man has a resting heart rate of 75
exercising at a 70% intensity level calculates as follows
Using the same formula an 85% intensity level is 155.75.
His 70 - 85% training zone is from 141.50 to 155.75. (A 60% intensity
level is 129 beats per minute.)
Taking Your Pulse
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At the Wrist: Place the first two fingers just
below the base of the thumb inside the wrist. Press lightly until
feeling a steady pulse.
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At the Neck: Place fingers on either side of
your Adams apple in the groove in front of the muscle running down the
neck. Press lightly until feeling a pulse.
Counting Your Pulse: Immediately upon stopping
exercise count your pulse. Your heart rate decreases very rapidly as soon
as you stop. Count for 10 seconds and multiply by 6 (if counting for 6
seconds, multiply by 10). This determines your heart rate for one
minute. If your heart rate is in the 70-85% training zone, your intensity
is fine. If your heart rate is too low or too high, then increase or
decrease your intensity level accordingly.
The Aerobic Workout: Each workout should consist of
a 5-10 minute warm-up followed by 20-30 minutes of aerobic exercise, and then a
5-10 minute cool-down.
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Warm-Up: The purpose of a warm-up is to
gradually increase ones heart rate preparing the muscular and circulatory
systems for the upcoming training period. This also helps prevent
injury to muscles, ligaments, and joints.
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Training period: The training period should
consist of exercising for 20-30 minutes in your 70-85% training zone.
Individuals out of shape or just beginning should train at 60-70% level.
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Cool-Down: After the training period, gradually
lower your exercise intensity level before stopping. This allows your
system to return gradually to normal and prevents dizziness and nausea.
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Train 3-5 Times a Week to achieve a healthy level of
fitness.
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Training Activities: the best activities to improve
cardiovascular fitness are ones that increase blood flow through the heart
and large muscle groups continuously, rhythmically, and are aerobic in
nature, such as: jogging, swimming, cross-training, stair climber,
etc.
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