Читать книгу Your 12 Week Guide to the Gym - Daniel Ford - Страница 5

Note: these are targets for the average pizza muncher who has just decided to get out the armchair. It is possible you are particularly strong in one area of your body and you consider the target for a certain exercise too low for you. Once you have completed your trial challenge (see page 29 in Week 2) look at the targets again and decide if you want to raise the one in your strongest area. For example, if you do 28 sit-ups in the challenge when your end target is 30-35 (for a man) you may decide to raise your own challenge target. However, don’t push it and remember any improvement, no matter how small, is significant. The programme is aimed at getting you fit for a Complete Body Workout not just making you a sit-up expert.

(a) Step-ups are for a heart-rate (HR) recovery test. So do step-ups for 2 mins (rough pace of each leg stepping is one per second), then take your heart rate. Have 1 min rest then take your heart rate again. Your heart rate recovery is the difference between the two heart rates.