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User age
Years
20-24
25-29
30-34
35-39
40-44
45-49
50-54
55-59
60 and more
BASIC AEROBIC TRAINING PROGRAMME
For your basic aerobic exercise routine we suggest you to try the following programmes.
Remember, breathe correctly, exercise at your own pace, and do not over-train, otherwise, you
could be injured.
Exercise slowly 3 minutes
Unconditionate target zone A
Beats per minute
145-165
140-160
135-155
130-150
125-145
120-140
115-135
110-130
105-125
Week 1 and 2
Warm up 5-10 minutes
Cool down 5 minutes
Exercise 4 minutes at 'A'
Rest 1 minute
Exercise 2 minutes at 'A'
Exercise slowly 1 minute
Week 5 and 6
Warm up 5-10 minutes
Cool down 5 minutes
Exercise 6 minutes at 'A'
Rest 1 minute
Exercise 2 minutes at 'A'
Conditionate target zone B
Beats per minute
155-175
150-170
145-165
140-160
135-155
130-150
125-145
120-140
115-135
Week 3 and 4
Warm up 5-10 minutes
Cool down 5 minutes
Exercise 5 minutes at 'A'
Rest 1 minute
Exercise 3 minutes at 'A'
Exercise slowly 2 minutes
Week 7 and 8
Warm up 5-10 minutes
Cool down 5 minutes
Exercise 5 minutes at 'A'
Exercise 3 minutes at 'B'
Exercise 2 minutes at 'A'
Exercise slowly 1 minute Exercise 4
minutes at 'A'
Exercise slowly 3 minutes
RUNFIT SPRINT VIBRATOR
ENGLISH
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