EXERCISE GUIDELINES
EXERCISE DURATION
A common question asked is, “how much exercise do I need?” We recommend following the guidelines set up by the American College of Sports Medicine (ACSM) for healthy aerobic activity.
•Exercise three to five days per week.
•Warm up for five to 10 minutes before aerobic activity.
•Maintain your exercise activity for 30 to 45 minutes.
•Gradually decrease the intensity of your workout, then stretch to cool down during the last five to 10 minutes.
If weight loss is a major goal, participate in your aerobic activity at least 30 minutes for five days each week.
EXERCISE INTENSITY
The next question asked is, “how hard do I need to work out?” To reap the most cardiovascular benefits from your workout, it is necessary to exercise within a recommended intensity range. We recommend using one of two methods to measure exercise intensity. These two methods are performed by monitoring your exercise heart rate or by using the Rate of Perceived Exertion (RPE).
G E N E R A L
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