General Exercise Guidelines
Cardiorespiratory Endurance
Frequency: 3 to 5
workouts/week
Duration: 20 minutes
minimum
Intensity: 65% to 90% max.
heart rate (max. heart rate=220-age in years)
Muscular Strength
Frequency: 2 to 3
days/week
Intensity and duration: Perform a minimum of
8 to 10 separate exercises that train the major muscle groups (arms,
shoulders, chest, abdomen, back, hips and legs). Perform a minimum of
1 set of 8 to 12 repetitions of each of these exercises to the point of
general fatigue. Perform every exercise through a full range of
motion. Perform both the lifting and lowering portion of the
resistance exercises in a controlled manner. Maintain a normal
breathing pattern: breath-holding can induce excessive increases in
blood pressure.
Perform static stretching that exercises major muscles.
Frequency: A minimum of 2 to 3 days/week
Intensity: To a position of mild discomfort
Duration: 10 to 30 seconds of static stretching
Repetitions: 3 to 4 for each stretch
*(ACSM, 2000)
USI Home | Academics | Calendar | Athletics | Visitors | Events and News | Administration
8600 University Boulevard - Evansville, IN 47712-3596 - 812/464-8600
Copyright © 2008 University of Southern Indiana. All rights reserved.
