General Exercise Guidelines
|3 to 5 workouts/week
|20 minutes minimum
|65% to 90% max. heart rate (max. heart rate=220-age in years)
|2 to 3 days/week
|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.
|A minimum of 2 to 3 days/week
|To a position of mild discomfort
|10 to 30 seconds of static stretching
|3 to 4 for each stretch
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