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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

Duration:andIntensity:

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.

Flexibility

Perform static stretching that exercises major muscles.
Frequency:	A minimum of 2 to 3 days/week
Duration:	To a position of mild discomfort
Intensity:	10 to 30 seconds of static stretching
Repetitions:	3 to 4 for each stretch

*(ACSM, 2000)

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