The Army Training System - AskTOP

is a series of physiological changes made by the body which makes it healthier, moreefficient, stronger, and better able to perform. Remember: If your unit has specificfitness needs, your fitness training program should address those needs. Theprinciples of exercise work with any and all types of fitness training. The proper useof “FITT” factors makes your program effective.REMOVE VGT-8We mentioned a moment ago about the heart rate reserve or HRR and thetraining heart rate or THR. You need to know your training heart rate. This will tellyou how hard you need to exercise in order to achieve a training effect. If youexercise and never reach your training heart rate, you won’t improve your fitness.QUESTION: How do you determine your training heart rate?ANSWER: See VGT-9.Ref: SH-3, FM 21-20 w/C1, p 2-3SHOW VGT-9, TRAINING HEART RATETRAINING HEART RATE220 - _______ = ________AGE MAX HR________ - ________ = ________MAX HR RHR HRR(_______% x_______) + _______ = _______HRR RHR THRT224/OCT03/VGT-9Primary Leadership Development CourseRef: SH-3, FM 21-20 w/C1, p 2-3Every soldier is different, so each of you has to calculate your own trainingheart rate. We’ll start with your current physical condition. This is important becauseit determines how much exercise you need to do to achieve a training effect. If youare in reasonably good physical condition, you should exercise at 70 percent of yourheart rate reserve (HRR). If you are not in good shape, you should not use more than60 percent of your HRR. If you are in excellent physical condition, you should start at22