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What's Your Heart Rate Zone? Polar Heart Rate Calculator

PERSONAL TRAINING SAMPLE WORKOUT

[Week 1] | [Week 2] | [Week 3] | [Week 4]

Personal Training Sample Workout - Week Two

Name: _____________________
Date: ______________________


Low Intensity Day

Recovery/Fat Burning day

Workload: Each week will always have these low intensity days to aid in recovery and promote weight loss.

Goal: Try to add 5 minutes of low intensity each week to your workout.



Moderate Intensity Day

Interval Introduction

Workload: This day is used to introduce you to intervals. The first intervals are just to get to the green zone.

Goal: To add more time in the green zone as we progress each week.



*EDUCATION HINTS:*
* Repeat Moderate Intensity 2x if possible. * Review the client�s �Own Zone� and �Own Index�. * The client will rotate the 2 days as many times during the week as they can. 3-4 times is good. Now the client will also start repeating the interval as well, depending on how much time they have that day. We want to let the client know that if they only have 15 minutes to workout that day then we want the best 15 minutes we can get. 15 min is better than nothing- it does not always have to be 30-60 minutes. But for the best results they need to put in the time. At this point we want to check on the client�s Weight Training Program. Weight Training is very important for all clients. It will aid in increase metabolism by increase muscle tone, it will help strengthen the legs for easier cardio cross training, and help prevent injuries by creating muscle balance. We will improve leg strength and toning by crosstraining- using different types of cardio equipment. Set up next training session to go through the hign intensity workout in week three.


Print this Sample Workout (PDF version) Personal Training Sample Workout - Week One Personal Training Sample Workout - Week Two Personal Training Sample Workout - Week Three Personal Training Sample Workout - Week Four

Sample Workouts

	OwnCal: Counts and displays calorie expenditure during exercise.

	OwnIndex: OwnIndex is a score which is comparable to Vo2max.OwnIndex is a result of the Polar Fitness Test. The Polar Fitness Test is a revolutionary way to test aerobic fitness. The Polar Fitness Test is most meaningful when following changes in your fitness over a long period of time. Find out how fit you are for your age and gender by comparing your result to the global references listed in the Polar user's manuals.

	OwnZone: Target zone which Polar Heart Rate Monitor determines for you. OwnZone is an individual guide for light to moderate exercise intensity. OZ ----: Indicates OwnZone determination procedure. OZ.A: Indicates OwnZone limits are determined according to your age. OZ.L: Your latest OwnZone limits. OZ.V: Indicates currently measured OwnZone limits which are based on your heart rate variability.

	Recovery Zone: Allowing the body to exercise and rest simultaneously. By staying in very low heart rate zones for short recovery workouts, you recuperate from a climb.

	Anaerobic Threshold: This is the point where your body crosses over from Aerobic (70-80% of Max Heart Rate) to Anaerobic exercise (80-80% of Max. Heart Rate). During anaerobic workouts, your body's muscles, including the heart, have gone beyond the aerobic state where they consume lots of oxygen, to a threshold where the body cannot supply enough oxygen. This is where athletes say: "feel the burn". You can only stay in this zone for a limited amount of time because your body will protect itself from overworking and slow you down if you keep it up too long. Within this zone, however, the competitive athlete gains tremendous performance benefits.

	Peak Training: To reach your highest level of fitness; preparing yourself for your own peak performance.

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