Load selection is an important problem for beginner athletes. Guides and help books usually recommend to start with some averaged load. But this seldom takes into account individual features of people.

An important individual feature of the body is the type of its regulation. According to the research, the type of regulation is one of the most important characteristics which should be taken into account when selecting initial loads. To determine the type of regulation use the standard diagnostic procedures of the ORTO Expert.

When the type of regulation and the physical fitness are determined, it is easy to determine an adjustment for the initial load. The initial loads selected for the average state can be found in special guide books.

Figure . Correction values for load selection

By way of example, the table below lists recommended initial loads for health-improving running.

Table . Tentative initial loads for adults

Table . Duration of health-improving running for children (daily exercises)