TRAINING FORMULA AND TIP

Be physically healthy and fit to hike up summit of a volcano is essential for more enjoyment and more experiences. The fitter,the more enjoyment and experiences will be. Below is a training formula and tip to develop and or stay fit.For safety training, don't do training over your maximum heart rate.Intensity should be developed gradually.

MAXIMUM HEART RATE (MHR)
MHR=220-Age

TRAINING HEART RATE=THR
GENERAL:
60%-90% of THR
SPECIFIC:
Beginner < 65% of THR
Fat Burning 65%-75% of THR
Aerobic 75%-85% of THR
Anaerobic >85% of THR

FREQUENCY
3-5 per week, intensity 60%-90% of THR, time (Duration) 20-60 minutes.Training result will be seen after training for 8 - 12 weeks and will be in stability after training 20 weeks.

REVERSIBLE
Be aware...fitness level will decrease 50% after stopping from training for 4-12 weeks.Will continue decreasing until up to 100% after stopping from training for 10-30 weeks.

TIP STAY FIT: Consumption + Rest + Sport.
FOOD PROPORTION: 60% carbohydrate,25% fat, and 15% protein.
REST REQUIREMENT: Mature (19>age)7-8 hours,Young People (15-19 age) 8-9 hours, and teenager (11-14 age) 9-10 hours.
SPORT SUFFICIENTLY: 3-5 time per week, duration (Time) 20-60 minutes, and intensity 60%-90% of THR.

NOTE:
Specially posted for Team.