محاسبه فعالیت برحسب سن
جدول فعالیت ها:
تعداد ضربان هدف در دقیقه برای فعالیت افراد سالم
Age |
45% to 65% Beats |
Maximum (average) |
18 |
91-131 |
202 |
نمونه یک برنامه راه پیمایی
Warm up |
Target zone exercising |
Cool down |
Total time |
|
Week 1 |
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Session A |
Walk slowly 5min |
Then walk briskly 5 min |
Then walk slowly 5 min. |
15 min. |
Session B |
Repeat above pattern. |
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Session C |
Repeat above pattern. |
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Continue with at least three exercise sessions during each week of the program |
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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 |