Digression: Identifying the maximum endurance capability (exercise limit)
The precise individual maximum performance can be recorded using performance diagnostics / maximum effort test (running machine or bike). This procedure takes up a lot of time and is not usual in the “normal” course of training. Therefore, for those in the second half of life participating in training, the following rule of thumb applies:
Average maximum heart rate = 220 – age
Maximum endurance capability is 50% of this number (which may increase to 70-80% at a later date)
Please note that this value is only a theoretical maximum value and applies as a general guideline. Therefore, this exercise tip should not be viewed as a rigid system, but must be adapted to the specific exercise habits and state of health of individuals.
Older practitioners of sport, who have been taking part in sports for many years, are generally aware of their personal capability and exercise levels. However, those who have not taken part in sports for a long time often make subjective misjudgments of their own capacity for exercise (e.g. due to euphoria, particularly with Drums Alive). Beginners, in any case, should start with exercise carried out at intervals (several “breaks” to be integrated, where, for example, their capacity for coordination can be built up). The level of performance should be constantly increased, so that the length of the “cardio” part slowly rises within the units. If a specific level of performance is achieved over a longer period, more time can be given to the “cardio” part (overall up to 45 minutes, but this may vary individually) (c.f Weineck, 2000).