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PA 31D1
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General Exercise Guidelines
| Frequency: | 3 to 5 workouts/week |
| Duration: | 20 minutes minimum |
| Intensity: | 65% to 90% max. heart rate (max. heart rate=220-age in years) |
| Frequency: | 2 to 3 days/week |
| 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 |
| 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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