My Free Book – ‘Fitness Training for Baby Boomers and Seniors’
A Fitness Test For Those New to Exercise
The Borg Scale
My Target Heart Rate
My Fitness Goals Worksheet
Fitness Training for Baby Boomers and Seniors
The Top 10 Biological Markers of Aging are:
- decrease in muscle mass
- decrease in strength
- slowing of metabolic rate
- increase in body fat percentage
- decrease in aerobic capacity
- decrease in blood sugar tolerance
- increase in cholesterol
- increase in blood pressure
- decrease in bone density
- decrease in ability to control temperature
Get all the details in my FREE Book right now! We don’t get old or sick because of the number of years we live.
WE GET OLD BECAUSE WE DON’T DO ANYTHING’.
The Book is a large file so it may take a minute!
The Borg Scale
The Borg Scale of perceived exertion is a method of getting familiar with how it feels to work out at different levels.
When you combine it with the ‘Target Heart Rate’ calculator below and your ‘Fitness Goals’ you can determine how hard to work out during each specific workout in order to accomplish your goals.
After you download the Borg Scale and the Target heart Rate Calculator below, stick them on your Fridge or the wall where you exercise so you see them daily!
Target Heart Rate Calculator
Download the calculator and enter your age. It is a Microsoft Excel sheet so you will need Excel for it to work.
After a bit of testing with the Borg Scale you will readily know the exertion level at which you are working. After a bit more testing you will recognize the relationship between the feelings of exertion and different heart rates.
If your target heart rate for the next month is set at 50% of maximum, you can see the target rate for that time period is 79 bpm.
Using these tools you can build up your heart muscle. You can make it stronger, able to pump more blood more efficiently.
Record your resting heart rate. I take mine when I first wake up in the morning before I get out of bed. It is now 51 beats per minute. When I am exercising I constantly check my recovery rate. That is after exertion, how long does it take for my heart rate to come back down. For example, if my heart rate is 68 when I begin my workout and I do something that quickly raises it quite high, say 140, how many minutes does it take to come back down to the starting point?
If it is 90 – 120 seconds I think that is pretty good. If it takes much longer, I am likely overdoing it so I would ease up on the exertion level.
Keep Safety in mInd!
My Fitness Goals
Rons Sample Goal Worksheet
A Fitness Test for Those New to Exercise
Buying Fitness Equipment
I am arranging a method of providing you with any and all fitness equipment through an online system. It will be available in the next few months and will save you money, so stay tuned.
In the meantime,