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<h1 style="text-align: center;"> <span style="color: #db2525;">STEP 2 - '</span><span style="color: #cf2525;"><span style="color: #db2525;">Your</span>' Training Zone! </span></h1>
<h4 style="text-align: center;"></h4>
<h4 style="text-align: center;"><span style="color: #cf2525;"> </span></h4>
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<h1 style="text-align: center;"> <span style="color: #cf2525;">Know 'your' DTI!</span></h1>
<h3></h3>
<h3 style="text-align: center;"><span style="color: #cf2525;">Check out all 3 Methods! </span></h3>
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<h1>Method 1 - Perceived Effort (Super Simple)</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>Let's say you're walking, jogging, or running.</h5>
<h5>Now, if I ask you to work as hard as you can, holding 'your' maximum sustainable effort/pace for 20 minutes; we'll call this 'your' 100% effort (10/10), again, for 20 minutes, regardless of your pace!</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>
<h2></h2>
<h2 style="text-align: center;"><em>That's it!  Check out quick DTI facts below, click your program, and get STARTED!</em></h2>
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<h1>Method 2 - Lifestyle Analysis Method (LAM)</h1>
&nbsp;
<h5><a 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></h5>
<h5>What you need: An honest sense of your lifestyle &amp; health.</h5>
<h5>Purpose: Determine your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.</h5>
<h5></h5>
<h5>Questions</h5>
<h5>a) 183 minus your Age = (This is your Heart Rate in Beats per Minute)</h5>
<h5>b) If you've suffered major illness within the last five years; minus 6 =</h5>
<h5>c) You've been largely sedentary over the past two years; minus 3 =</h5>
<h5>d) You have suffered more than one cold &amp; flu over the past 12 months; minus 2 =</h5>
<h5>e) You are challenged regularly with muscle or joint inflammatory conditions; minus 3 =</h5>
<h5>f) You know you're currently challenged with lifestyle stress; minus 3 =</h5>
<h5>g) You've been largely healthy for two years; add 5 =</h5>
<h5>h) You've exercised regularly for three years; add 3 = (This number, your HR, is your DTI)</h5>
<h5></h5>
<h2 style="text-align: center;"><em>What is your DTI, in heart rate beats per minute? </em></h2>
<h2 style="text-align: center;"><em>Scan DTI Facts below, click your program, and START!</em></h2>
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<h1>Method 3 - Track Test (for the more serious trainer)</h1>
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<h5>Note: Those performing this method should be well trained and healthy.</h5>
&nbsp;
<h5>What do you need: Heart Rate Monitor, Stop Watch, and GPS tracking would be handy.</h5>
<h5>A grassy flat playing field would be best.</h5>
<h5> <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></h5>
<h5>We are determining your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.</h5>
<h5></h5>
<h5>a) Wearing your HRM, warm up at 'your' super easy 50% of perceived max 30-minute effort = 10 minutes</h5>
<h5>b) Pick up effort to 'your' 70% of perceived max 30-minute effort = 10 minutes</h5>
<h5>c) Pick it up to 'your' 90% of perceived max 30-minute effort = 5 minutes [you're working hard now]</h5>
<h5>d) Now take yourself to your most uncomfortable, but sustainable effort = 5 minutes [this will sting!]</h5>
<h5></h5>
<h5>What is your Heart Rate at the completion of your max 5-minute effort = HR</h5>
<h5>e) Calculate 83% of the number above = This is your DTI</h5>
<h5></h5>
<h5>What is your DTI? in heart rate beats per minute.</h5>
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<h1 style="text-align: center;"><span style="color: #cf2525;">Key DTI Facts</span></h1>
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<h2><span style="color: #cf2525;">How your DTI should feel!</span></h2>
<span style="color: #cf2525;"> </span>
<h4><span style="color: #cf2525;">You can talk, easily, when training.
</span></h4>
<h4><span style="color: #cf2525;"> </span></h4>
<h4><span style="color: #cf2525;">Your [good] form is never challenged.</span></h4>
<h4><span style="color: #cf2525;"> </span></h4>
<h4><span style="color: #cf2525;">Your breathing is even and controlled.</span></h4>
<h4><span style="color: #cf2525;"> </span></h4>
<h4><span style="color: #cf2525;">No body parts hurts.</span></h4>
<h4><span style="color: #cf2525;"> </span></h4>
<h4><span style="color: #cf2525;">You could work harder if required.</span></h4>
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<h2><span style="color: #cf2525;">Post DTI workout feeling!</span></h2>
<span style="color: #cf2525;"> </span>
<h4><span style="color: #cf2525;">Knowing you could keep going.</span></h4>
<h4><span style="color: #cf2525;"> </span></h4>
<h4><span style="color: #cf2525;">Minimal sugar, and, or, alcohol cravings.</span></h4>
<h4><span style="color: #cf2525;"> </span></h4>
<h4><span style="color: #cf2525;">You sleep soundly.</span></h4>
<h4><span style="color: #cf2525;"> </span></h4>
<h4><span style="color: #cf2525;">Loads of lifestyle energy.</span></h4>
<h4><span style="color: #cf2525;"> </span></h4>
<h4><span style="color: #cf2525;">You're tolerant of dickheads.</span></h4>
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<h2><span style="color: #cf2525;">Signs it's working?</span></h2>
<span style="color: #cf2525;"> </span>
<h4><span style="color: #cf2525;">You're drawn to your ideal food choices.</span></h4>
<h4><span style="color: #cf2525;"> </span></h4>
<h4><span style="color: #cf2525;">You're lead to your 'best' weight. </span></h4>
<h4><span style="color: #cf2525;"> </span></h4>
<h4><span style="color: #cf2525;">You're moving faster at your DTI.</span></h4>
<h4><span style="color: #cf2525;"> </span></h4>
<h4><span style="color: #cf2525;">You're free of injury &amp; illness.</span></h4>
<h4><span style="color: #cf2525;"> </span></h4>
<h4><span style="color: #cf2525;">You're psyched for your next session.</span></h4>
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<h1 style="text-align: center;"><span style="color: #db2525;">Click your Program &amp; Start!</span></h1>
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