But for peoples after 40 y.old to training for rhytmic and athletic gymnastic avoiding doing without doctor s allowing.

 And for you are matching usual gymnastic exercises, and run alternate with walk. And training with dumbbells, expanders, kettlebells are matching for males till 40-45 y.old, but for women's these ages useful as rhythmic exercises and exercises with different items as stick, jump rope as on fast temp.

Gymnastic exercises strengthening muscles and tensions, helping staying stronger and flexing,agile,and thus easy enduring fast changes for body positions. And just these moves with fast force tension for muscles, as for example a fast body turn, trying taking hard bag, or run for driving away a bus are in not trained peoples causes infarctus of myocard. Thus,  after 50 y.old doctors advising avoiding same loads. But on the last time is put ,that regular moves doing with a fast and strong tension of muscles allowing for organism is good to adapting. And these exercises improving blood supply of heart muscle and affecting preventing ishemic heart disease. Intensity of physical loading is on the gymnastic doing and by run, skies, rowing, and in doing other cyclic exercises is to define by data table.

 And on the swimming time a frequency for heart shortenings is must  be on 10-15 blows a lower for meaning , that showed in table. Train on 30-40 min for 3-3 times/week, and if higher on 60 min thus for 2 times/week. And in one train is combine gymnastic and cyclic exercises, as for example , in continuation  training for 40 min is for 20 min use gymnastic, 20 is for run, and an own mobility regime is to create that for 2 times /week training just rhythmical gymnastic or athletic or play in volleyball, but for 2 times are just to run, or swim.

Such regime for training allowing for peoples on till 40-45 y.old in 8-12 weeks lead a high/5/ level for physicial condition, and who is older, rise till 4 as a higher for middle level of physical activity.  And on the weekend not forger about rest behind a town as close to the lakes, forests, gardens, parks, as camping, tourists as by tents, walking, and bicycle, horse tourism.

Optimal pulse frequency is on the recovering training in middle /3 /level of physical condition.

 Age.

 20-29

. Training time duration/30-40 min. Duration training as on 60 min and more. 

             145-155.                                          130-140.

 30-39.      135-145.                                       120-130.

 40-49.       125-136.                                        110-120.

50-59 .        115-125                                              100-110.

60-69 .          105-115.                                             90-100.