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<h1 style="text-align: center;"><span style="color: #cf2525;">Determine 'your' best Training Zone </span></h1>
<h4 style="text-align: center;"></h4>
<h4 style="text-align: center;"><span style="color: #cf2525;">Your <strong><span style="color: #000000;">D</span></strong>efault <strong><span style="color: #000000;">T</span></strong>raining <span style="color: #000000;"><strong>I<span style="color: #cf2525;">ntensity</span></strong></span> (DTI)</span></h4>
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<h1 style="text-align: center;"><span style="color: #cf2525;">' DTI' Why so Important?</span></h1>
<h3></h3>
<h3 style="text-align: center;"><span style="color: #cf2525;">Prevents injury &amp; illness.</span></h3>
&nbsp;
<h3 style="text-align: center;"><span style="color: #cf2525;">Leads to and maintains ideal weight &amp; shape. </span></h3>
&nbsp;
<h3 style="text-align: center;"><span style="color: #cf2525;">Promotes nutritious sleep.  </span></h3>
&nbsp;
<h3 style="text-align: center;"><span style="color: #cf2525;">Promotes emotional balance.</span></h3>
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<h1 style="text-align: center;"><span style="color: #cf2525;">Key DTI Facts</span></h1>
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<h1><span style="color: #cf2525;">How your DTI should feel!</span></h1>
<span style="color: #cf2525;"> </span>
<h3><span style="color: #cf2525;">You can talk, easily, when training.
</span></h3>
<h3><span style="color: #cf2525;"> </span></h3>
<h3><span style="color: #cf2525;">Your [good] form is never challenged.</span></h3>
<h3><span style="color: #cf2525;"> </span></h3>
<h3><span style="color: #cf2525;">Your breathing is even and controlled.</span></h3>
<h3><span style="color: #cf2525;"> </span></h3>
<h3><span style="color: #cf2525;">No body parts hurts.</span></h3>
<h3><span style="color: #cf2525;"> </span></h3>
<h3><span style="color: #cf2525;">You could work harder if required.</span></h3>
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<h1><span style="color: #cf2525;">Post DTI workout feeling!</span></h1>
<span style="color: #cf2525;"> </span>
<h3><span style="color: #cf2525;">Knowing you could keep going.</span></h3>
<h3><span style="color: #cf2525;"> </span></h3>
<h3><span style="color: #cf2525;">Minimal sugar, and, or, alcohol cravings.</span></h3>
<h3><span style="color: #cf2525;"> </span></h3>
<h3><span style="color: #cf2525;">You sleep soundly.</span></h3>
<h3><span style="color: #cf2525;"> </span></h3>
<h3><span style="color: #cf2525;">Loads of lifestyle energy.</span></h3>
<h3><span style="color: #cf2525;"> </span></h3>
<h3><span style="color: #cf2525;">You're tolerant of dickheads.</span></h3>
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<h1><span style="color: #cf2525;">Signs it's working?</span></h1>
<span style="color: #cf2525;"> </span>
<h3><span style="color: #cf2525;">You're drawn to your ideal food choices.</span></h3>
<h3><span style="color: #cf2525;"> </span></h3>
<h3><span style="color: #cf2525;">You're lead to your 'best' weight. </span></h3>
<h3><span style="color: #cf2525;"> </span></h3>
<h3><span style="color: #cf2525;">You're moving faster at your DTI.</span></h3>
<h3><span style="color: #cf2525;"> </span></h3>
<h3><span style="color: #cf2525;">You're free of injury &amp; illness.</span></h3>
<h3><span style="color: #cf2525;"> </span></h3>
<h3><span style="color: #cf2525;">You're psyched for your next session.</span></h3>
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<h1 style="text-align: center;"><span style="color: #cf2525;">Calculating &amp; Measuring your DTI.</span></h1>
<h3 style="text-align: center;"><span style="color: #cf2525;">3 Methods </span></h3>
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<h1>Method 1 - Perceived Effort</h1>
<h5><a href="http://balancehealthprograms.com.au/wp-content/uploads/60.png"><img class=" size-medium wp-image-4301 alignright" src="http://balancehealthprograms.com.au/wp-content/uploads/60-300x169.png" alt="60" width="300" height="169" /></a></h5>
<h5></h5>
<h5>What do you need: Zip</h5>
&nbsp;
<h5>Lets say you're walking, jogging, running or sprinting.</h5>
&nbsp;
<h5>If I ask you to work as hard as you can, holding 'your' max sustainable effort/pace for 20 minutes; we'll call this 'your' 100% effort (10/10) -again, for 20 minutes.</h5>
<h5></h5>
<h5>Your Default Training Intensity (DTI) is 'your' perceived 60% (6/10)/ of your 20-minute max effort, whatever pace that yeilds.</h5>
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<h1><span style="color: #ffffff;">Method 2 - Lifestyle Analysis Method (LAM)</span></h1>
<span style="color: #ffffff;"> </span>
<h5><span style="color: #ffffff;"><a style="color: #ffffff;" href="http://balancehealthprograms.com.au/wp-content/uploads/mllm.jpg"><img class=" size-medium wp-image-4577 alignright" src="http://balancehealthprograms.com.au/wp-content/uploads/mllm-300x169.jpg" alt="mllm" width="300" height="169" /></a></span></h5>
<h5><span style="color: #ffffff;">What you need: An honest sense of your lifestyle &amp; health.</span></h5>
<h5><span style="color: #ffffff;">Purpose: Determine your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.</span></h5>
<h5><span style="color: #ffffff;"> </span></h5>
<h5><span style="color: #ffffff;">Questions</span></h5>
<h5><span style="color: #ffffff;">a) 183 minus your Age = (This is your Heart Rate in Beats per Minute)</span></h5>
<h5><span style="color: #ffffff;">b) If you've suffered major illness within the last five years; minus 6 =</span></h5>
<h5><span style="color: #ffffff;">c) You've been largely sedentary over the past two years; minus 3 =</span></h5>
<h5><span style="color: #ffffff;">d) You have suffered more than one cold &amp; flu over the past 12 months; minus 2 =</span></h5>
<h5><span style="color: #ffffff;">e) You are challenged regularly with muscle or joint inflammatory conditions; minus 3 =</span></h5>
<h5><span style="color: #ffffff;">f) You know you're currently challenged with lifestyle stress; minus 3 =</span></h5>
<h5><span style="color: #ffffff;">g) You've been largely healthy for two years; add 5 =</span></h5>
<h5><span style="color: #ffffff;">g) You've exercised regularly for three years; add 3 = (This number, your HR, is your DTI)</span></h5>
<h5><span style="color: #ffffff;"> </span></h5>
<h5><span style="color: #ffffff;">What is your DTI, in heart rate beats per minute?</span></h5>
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<h1><span style="color: #ffffff;">Method 3 - Track Test</span></h1>
<span style="color: #ffffff;"> </span>
<h5><span style="color: #ffffff;">Note: Those performing this method should be well trained and healthy. </span></h5>
<span style="color: #ffffff;"> </span>
<h5><span style="color: #ffffff;">What do you need: Heart Rate Monitor, Stop Watch, and GPS tracking would be handy.</span></h5>
<h5><span style="color: #ffffff;">A grassy flat playing field would be best.</span></h5>
<h5><span style="color: #ffffff;"> <a href="http://balancehealthprograms.com.au/wp-content/uploads/fgfg.jpg"><img class=" size-medium wp-image-4580 alignright" src="http://balancehealthprograms.com.au/wp-content/uploads/fgfg-300x210.jpg" alt="fgfg" width="300" height="210" /></a></span></h5>
<h5><span style="color: #ffffff;">We are determining your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.  </span></h5>
<h5><span style="color: #ffffff;"> </span></h5>
<h5><span style="color: #ffffff;">a) Wearing your HRM, warm up at 'your' super easy 50% of perceived max 30-minute effort = 10 minutes</span></h5>
<h5><span style="color: #ffffff;">b) Pick up effort to 'your' 70% of perceived max 30-minute effort = 10 minutes</span></h5>
<h5><span style="color: #ffffff;">c) Pick it up to 'your' 90% of perceived max 30-minute effort = 5 minutes [you're working hard now]</span></h5>
<h5><span style="color: #ffffff;">d) Now take yourself to your most uncomfortable, but sustainable effort = 5 minutes [this will sting!]</span></h5>
<h5><span style="color: #ffffff;"> </span></h5>
<h5><span style="color: #ffffff;">What is your Heart Rate at the completion of your max 5-minute effort = HR </span></h5>
<h5><span style="color: #ffffff;">e) Calculate 83% of the number above = This is your DTI</span></h5>
<h5><span style="color: #ffffff;"> </span></h5>
<h5><span style="color: #ffffff;">What is your DTI? in heart rate beats per minute.</span></h5>
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<h1 style="text-align: center;"></h1>
<h1 style="text-align: center;"><span style="color: #cf2525;">Still not sure! Need some help?</span></h1>
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<h1 style="text-align: center;"><span style="color: #cf2525;">Now, armed with your DTI, open your Program!</span></h1>
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