True Fitness CS8 manual 103

Specific Advice For Cardio fitness and Body

Composition

Specific Advice

For Muscular

Strength

and Flexibility

Appendix D

Training should be three to five days per week at between 55% and 90% maximum heart rate. Deconditioned individuals should stay between 55% and 64%. Total duration of training should be between 20 and 60 minutes, with the time varying inversely with intensity. High-intensity, short duration exercise is generally only recommended when training for non-athletic competition.

Adequate exercise intensity requires the use of large muscle groups, which typically means legs and buttocks. In some cases, shoulders and upper back muscles used in rigorous swimming will be adequate.

Resistance training should consist of one set of 8 to 10 exercises that stimulate all the major muscle groups, two to three days

a week. Multiple sets will not necessarily provide greater benefits, especially considering the significantly increased time requirements and adherence difficulties.

Flexibility exercises should stretch the major muscle groups a minimum of two to three times a week, and should include both static and dynamic techniques.

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