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    Program Latihan Selama 1 Bulan: Frekuensi Intensitas Time Tipe Latihan

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    iMARAdesu
    The document outlines a 1-month training program for a 19-year old. In the first week, exercises like swimming, aerobics, and jogging are done at 65% of maximum heart rate for 20 minutes each session. In the second week, intensity is increased to 70% of maximum for 20 minutes. The third week raises intensity to 75% for 25 minutes. Finally, the fourth week has the highest intensity of 80% for 25 minutes, including swimming, aerobics, and jogging.

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    Program Latihan Selama 1 Bulan: Frekuensi Intensitas Time Tipe Latihan

    Uploaded by

    iMARAdesu
    66 views1 page
    The document outlines a 1-month training program for a 19-year old. In the first week, exercises like swimming, aerobics, and jogging are done at 65% of maximum heart rate for 20 minutes each session. In the second week, intensity is increased to 70% of maximum for 20 minutes. The third week raises intensity to 75% for 25 minutes. Finally, the fourth week has the highest intensity of 80% for 25 minutes, including swimming, aerobics, and jogging.

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    Or Program Latihan

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    The document outlines a 1-month training program for a 19-year old. In the first week, exercises like swimming, aerobics, and jogging are done at 65% of maximum heart rate for 20 minutes each session. In the second week, intensity is increased to 70% of maximum for 20 minutes. The third week raises intensity to 75% for 25 minutes. Finally, the fourth week has the highest intensity of 80% for 25 minutes, including swimming, aerobics, and jogging.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    66 views1 page

    Program Latihan Selama 1 Bulan: Frekuensi Intensitas Time Tipe Latihan

    Uploaded by

    iMARAdesu
    The document outlines a 1-month training program for a 19-year old. In the first week, exercises like swimming, aerobics, and jogging are done at 65% of maximum heart rate for 20 minutes each session. In the second week, intensity is increased to 70% of maximum for 20 minutes. The third week raises intensity to 75% for 25 minutes. Finally, the fourth week has the highest intensity of 80% for 25 minutes, including swimming, aerobics, and jogging.

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    Program Latihan Selama 1 Bulan

    Umur = 19 tahun
    Denyut jantung maksimal = 220 – 19 = 201 dj/menit

    Frekuensi Intensitas Time Tipe Latihan


    Senin 65% X 201 = 131 dj/menit 20 menit Berenang
    Minggu 1 Rabu 65% X 201 = 131 dj/menit 20 menit Senam Aerobik
    Jumat 65% X 201 = 131 dj/menit 20 menit Jogging
    Push up, Sit up,
    Senin 70% X 201 = 141 dj/menit 20 menit
    Back uo
    Minggu 2 Rabu 70% X 201 = 141 dj/menit 20 menit Lompat tali
    Jumat 70% X 201 = 141 dj/menit 20 menit Jogging
    Senin 75% X 201 = 151 dj/menit 25 menit Senam Aerobik
    Minggu 3 Rabu 75% X 201 = 151 dj/menit 25 menit Lompat tali
    Jumat 75% X 201 = 151 dj/menit 25 menit Jogging
    Push up, Sit up,
    Senin 80% X 201 = 161 dj/menit 25 menit
    Back up
    Minggu 4 Rabu 80% X 201 = 161 dj/menit 25 menit Berenang
    Jumat 80% X 201 = 161 dj/menit 25 menit Jogging

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