User:Robert Harrison/Weight Training

Intro

Preparations for beginners

• Muscles

• Arms

• Biceps brachii
• Triceps brachii
• Brachialis
• Brachioradialis

• Shoulders

• Deltodeus
• Trapezius

• Abdomen

• Rectus abdominis
• Obliquus externus abdominis
• Obliquus internus abdominis

• Legs

• NEED LIST OF MAJOR MUSCLES

• Chest

• NEED LIST OF MAJOR MUSCLES

• Back

• NEED LIST OF MAJOR MUSCLES

• Heart Rate (all heart rates are calculated as per minute)

• Calculating the Maximal Heart Rate, Resting Heart Rate and Heart Rate Reserve.

• To calculate the maximal heart rate (MHR) for an individual, take the number 208.0 and subtract (0.7 * the age of the individual). Example: An individuals age is 25; 208.0 - (0.7 * 25) = 191 = MHR.
• To calculate the resting heart rate (RHR), the individual should remain in a resting position either sitting or lying down. Take the pulse for ten, 15, or thirty seconds and multiply by an appropriate number to obtain the figure for the timeframe of a minuite. Example: The same individual as above sits and rests with eyes closed for about ten minutes afterwards that individual takes a pulse for 15 seconds. This person then multiplys 4 to the count obtained. The result is the RHR. Assume for the following examples that the individuals RHR is 70.
• To calculate the heart rate reserve (HRR) Subtract the RHR from MHR. Example: The individual's HRR is 121. 191 - 70

• Calculating Lower and Upper Target Heart Rates using MHR and HRR methods. These two methods may lead to different results.

• Using Maximal Heart Rate: The lower limit = MHR * 0.55 and the upper limit = MHR * 0.90. Example: MHR = 191; 191 * 0.55 = 105; 191 * 0.9 = 172; so the target zone is 105 - 172.
• Using Heart Rate Reserve: The lower limit = (HRR * 0.4) + RHR and the upper limit = (HRR * 0.85) + RHR. Example: HRR = 121; RHR = 70; lower limit = (121 * 0.4) + 70 = 118 and the upper limit = (121 * 0.85) + 70 = 173; so the target zone is 118-173.