EXERCISE INTENSITY, FREQUENCY, & DURATION
No single fitness program is suitable for all. All fitness programs should be designed by fitness professionals who are trained to tailor the program to the individual goals and fitness levels of each client. The following information on exercise intensity, duration, and frequency is based on averages and is included here only as a guideline for use by fitness professionals. Programs should be altered for comfort and safety when necessary.
WARNING
DO NOT BEGIN AN EXERCISE PROGRAM
WITHOUT CONSULTING A PHYSICIAN.
Intensity
Exercise intensity depends upon the capacity of the individual to do the specific type of exercise. The exercise should exceed mild demand, but should not produce fatigue, breathlessness, or mental confusion. Choose a target zone according to personal fitness goals.
•A typical conditioning intensity for a healthy adult is from 50 to 80 percent of functional capacity, which is equivalent to 55 to 85 percent of maximal heart rate. For clients wanting to reduce body fat, who have been sedentary, who are in poor physical condition, or who are just starting an exercise program, an exercise intensity at 50 to 65 percent of functional capacity or 55 to 70 percent of maximal heart rate is recommended. For healthy, active clients wanting to improve their cardiovascular condition, and intensity from 65 to 80 percent of functional capacity or 70 to 85 percent maximal heart rate is recommended. Begin exercise at low intensity, especially for sedentary persons. As fitness improves, vary the exercise within the target zone. 1
Frequency and Duration
Fitness experts recommend that exercise be done at least three times a week and should last between 15 and 60 minutes. Spread workouts throughout the week to let the body recover properly. Begin each workout slowly and let the body warm up for at least five minutes below the target zone. Gradually increase the intensity until the client is in the target zone. Maintain the target zone for 15 to 20 minutes (15 to 60 minutes as fitness increase). Gradually reduce the intensity to let the heart rate fall below the target zone with a five minute
12