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General Exercise Guideline

April 17, 2015
So what is a general guideline for non-competitive physical fitness for a novice? The goal is to start out slow and work your way up to here:

Cardio:
~Aerobic activity which can be maintained continuously and utilizes large muscle groups.
~3 to 5 days per week
~20 to 60 minutes at a time
~55% to 90% of max heart rate

Strength:
~Anaerobic resistance movements performed at controlled speed.
~2 to 3 days per week
~8 to 12 repetitions per set of exercise
~Must be done enough time to enhance muscle strength and improve/maintain body composition

Flexibility:
~Stretching activity which helps to increase your joints/muscles range of motion and involves primarily large muscle groups.
~2 to 3 days per week
~4 repetitions of no less than 8 seconds per stretch
~Enough to develop and maintain full range of motion

Peace!
Sandra
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From → The Wife's Side

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