Manual DKN EnduRUN (page 15 of 20) (English)

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Target Heart Rate

To train effectively you should aim to work in

the heart rate zone appropriate to your age as

stipulated below. Please note this is a guide

and your heart rate at rest and during training

is determined by your tness level and other

lifestyle factors as well as your age. If you

reach the recommended beats per minute

below and feel you’re over-exerting yourself,

stop, rest and when you feel recovered, return

to exercise at a lower intensity.

TRAINING ZONE

AGE MIN-MAX (BPM)

20 133-167

25 132-166

30 130-164

35 129-162

40 127-161

45 125-159

50 124-156

55 122-155

60 121-153

65 119-151

70 118-150

75 117-147

80 115-146

85 114-144

Workout Tips

• Always perform a warm-up and

stretching exercises before your

workout and a cool-down and stretching

exercises at the end.

• Start slowly and build up your time,

speed and intensity gradually; doing too

much too soon can lead to injuries.

• If you are sore or tired, give yourself a

few extra days to recover.

How To Begin

• Start with two or three 15-minute

sessions per week with a rest day

between workouts.

• Warm up for 5 to 10 minutes with gentle

movements incorporating the whole

body such as walking while swinging

your arms in a circle and then stretch the

muscles you’ll use during your workout.

• Increase the pace to slightly harder

than comfortable and exercise for as

long as you can. You may only be able

to exercise for a few minutes at a time,

but that will change quickly when you

exercise regularly.

• End each workout with a 5-minute cool-

down at a lower intensity. You should

then stretch the muscles you’ve just

worked to develop exibility, reduce

muscle soreness and prevent injury.

• Increase your workout time by a few

minutes each week until you can work

continuously for 30 minutes per session.

• Don’t worry about distance or pace for

the rst few weeks, focus on endurance

and conditioning.

How Hard Should You Work?

When exercising, you should try to stay within

your target heart rate (THR) zone. The table

on this page will tell you the THR for your age.

Always be aware of how you feel when you

exercise. If you feel dizzy or light-headed, stop

immediately and rest.

Tips For Stretching

• Begin with small mobility exercises of

all the joints e.g. simply rotate your

ankles, bend your knees and roll your

hips. Gradually make the movements

larger and faster. This will allow the

body’s natural lubrication (synovial uid)

to protect the surface of your bones at

these joints.

• Always warm up the body before

stretching as this increases blood ow

around the body, creating warmth which

makes the muscles suppler.

• Start with your legs, and steadily work up

the body.

• Each stretch should be held for at least

10 seconds (working up to 20 to 30

seconds) and usually repeated about 2

or 3 times.

• Do not stretch until it hurts. If there’s any

pain, ease off.

• Don’t bounce. Stretching should be

gradual and relaxed.

• Don’t hold your breath during a stretch.

• Stretch after exercising to prevent

muscles from tightening up.

• Stretch at least three times a week to

maintain exibility.

Warm-Up And Cool-Down

A successful cardio-vascular exercise

program consists of a full-body warm-up,

aerobic exercise, and a cool-down. Do the

entire program at least two and preferably

three times a week, resting for a day between

workouts. After several months, you can

increase your workouts to four or ve times

per week.

WARM-UP

The purpose of warming up is to prepare

your body for exercise and to minimise

injuries. Warm up for ve minutes before

strength-training or exercising aerobically.

Perform activities that raise your heart rate

and warm the working muscles. Activities

may include brisk walking, jogging, jumping

jacks, jump rope, and running on the spot.

Try to incorporate moves that take the joints

through their full range of motion.

STRETCHING

Stretching while your muscles are warm

after a proper warm-up and again after

your strength or aerobic training session is

very important. Muscles stretch more easily

at these times because of their elevated

temperature, which greatly reduces the risk

of injury. Stretching develops exibility and

reduces muscles soreness.

Stretching Guide

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