Condition, heart rate zones and the Danish Health Authority's recommendations
How to speak professionally about fitness training
Many members focus on strength training and forget cardio — but a healthy cardiovascular system is a prerequisite for being able to perform recover and maintain an active everyday life. As a trainer you must be able to advise on cardio at the same professional level as on strength training.
§Danish Health Authority's Recommendations
The Danish Health Authority recommends that adults be physically active for at least 30 minutes a day at moderate to high intensity – corresponding to approximately 150–300 minutes per week at moderate intensity, or correspondingly less at high intensity, in line with WHO's global guidelines. In addition, muscle-strengthening activity is recommended at least twice a week, and sedentary time should be limited and broken up during the day.
- 01At least 30 minutes of daily activity at moderate to high intensity.
- 02The activity can be divided, but should last at least 10 minutes at a time.
- 03Strength training at least twice a week.
- 04Limit and break up prolonged sitting.
§Pulse zones in practice
A common way of talking about intensity is pulse zones, often calculated as a percentage of maximum pulse. A simple and common rule of thumb is 220 minus age, but it is a rough approximation with large individual variation – the real maximum pulse can only be found with a test. Therefore, use pulse zones as a teaching guide, not as an exact truth.
- 01Make a risk assessment of what could go wrong.
- 02Moderate intensity (about 60-70%) – good 'conversation pace' training.
- 03High intensity (approximately 70-85%+) – fitness improvement and intervals.
§HIIT versus calm, longer-lasting training
High-intensity interval training (HIIT) alternates between short hard periods and breaks and can give large fitness gains in a short time. Quiet longer-duration training (often called LISS) loads the body evenly and is easier to recover from and maintain over time. The two methods supplement each other rather than exclude each other and the choice depends on the member's goals level and everyday life.
“Fitness training is not the treadmill's boring little brother – it is the foundation that the rest of your training rests on.”