|Survival Training Canada|
Preparation Guide for the Survival Weekend
And please feel free to use our free Exercise Video service: Online Fitness Videos
It isour goal to make sure the YPO Survival Training Weekend is an enjoyableexperience for all.
Each challenge will be faced asa team, and as you well know a chain is only as strong as its weakest link. Forthis reason we advise you to prepare for the event as much as your busylifestyle allows you. The better you come prepared, the more fun and enjoyableit will be for everyone. Xceller8ed Training recommends the followingpreparation for the YPO Survival Training Weekend. We have suggested specificcardio routines that will increase your endurance and general fitness levels. Pleaseattempt to complete the workouts provided below, taking note of the suggestedguidelines for total number of workouts (per week). We understand thatall participants have different fitness levels, and in an attempt to accountfor this we have included two different workout intensities for you to choosefrom. If possible try to monitor your heart rate during your workouts. For example, you can use a heart rate monitor watch when exercising outdoorsand you can use the sensors on cardio equipment when working out in a gym or inyour home. Though the programs we have provided you with focus purely oncardiovascular training, we do recommend the inclusion of 2 resistance trainingsessions each week. Using machines or free weights, pick a low weight and aimto complete 2 sets (per exercise) of 30 repetitions. This is a great way toincrease your muscular endurance.
DO NOT FORGET TOTRAIN YOUR LEGS.
Formula to evaluate your MHR (maximum heart rate) - old version:
220 – Age = MHR
Sample: 220 – 45 = 175 MHR
Training at 85% of maximum heart rate: 175 x 85% = 148 (your target heart rate)
This simple method above does not include resting heart rate, whichvaries from person to person.
New and more accurate version:
(To get your resting heart rate, take your pulse for one full minutewhen you first wake up in the morning or)
Example: you are 45 years of age and your resting heart rate is 60
206.9 - (0.67 x 45 (age)) = 177
76 + 60 (resting heart rate) = 136
If you are training in the low end of the heart rate zone, yourtarget heart rate is 136.
If you are training in the high end of the heart rate zone, yourtarget heart rate is 156.
This information and advice published or made availablethrough this web site is not intended to replace the
servicesof a physician.Information on this web site is provided forinformational purposes only and is not
a substitute for professional medicaladvice. You should consult a physician in all matters relating to your
health, and particularly in respect to any physical activity program.
Xceller8ed.com is not liable for any direct or indirect claim, loss or damage resultingfrom use of this web site
and/or any web site(s) linked to/from it.
copyright 2007-09 Xceller8ed Training
|Last Updated ( Monday, 23 August 2010 )|