فعالیت

محاسبه فعالیت برحسب سن

جدول فعالیت ها:

تعداد ضربان هدف در دقیقه برای فعالیت افراد سالم

Age

45% to 65% Beats
per minute

Maximum

(average)

18
20
25
30
35
40
45
50
55
60
65
70

91-131
90-130
88-127
86-124
83-120
81-117
79-114
77-111
74-107
72-104
70-100
68-98

202
200
195
190
185
180
175
170
165
160
155
150

نمونه یک برنامه راه پیمایی

	Warm up	Target zone exercising	Cool down	Total time
Week 1
Session A	Walk slowly 5min	Then walk briskly 5 min	Then walk slowly 5 min.	15 min.
Session B	Repeat above pattern.
Session C	Repeat above pattern.
Continue with at least three exercise sessions during each week of the program
Week 2	Walk slowly 5 min	Walk Briskly 7 min	Walk slowly 5 min	17 min
Week 3	Walk slowly 5 min	Walk Briskly 9 min	Walk slowly 5 min	19 min
Week 4	Walk slowly 5 min	Walk Briskly 11 min	Walk slowly 5 min	21 min
Week 5	Walk slowly 5 min	Walk Briskly 13 min	Walk slowly 5 min	23 min
Week 6	Walk slowly 5 min	Walk Briskly 15 min	Walk slowly 5 min	25 min
Week 7	Walk slowly 5 min	Walk Briskly 18 min	Walk slowly 5 min	28 min
Week 8	Walk slowly 5 min	Walk Briskly 20 min	Walk slowly 5 min	30 min
Week 9	Walk slowly 5 min	Walk Briskly 23 min	Walk slowly 5 min	33 min
Week 10	Walk slowly 5 min	Walk Briskly 26 min	Walk slowly 5 min	36 min
Week 11	Walk slowly 5 min	Walk Briskly 28 min	Walk slowly 5 min	38 min
Week 12	Walk slowly 5 min	Walk Briskly 30 min	Walk slowly 5 min	40 min
Source: Exercise and Your Heart, published by the National Institute of Health

محاسبه فعالیت