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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><h5>Lets say you\'re walking, jogging, or running.</h5><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>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#1b7000\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open 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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;\">h) 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 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#ffffff;\"> </span></p><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 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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><h5>Lets say you\'re walking, jogging, or running.</h5><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>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#1b7000\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open 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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;\">h) 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 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#ffffff;\"> </span></p><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 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