Physical Fitness How to Exercise
Posted On: 2010-02-21

 

The Basic Workout Outline:

  1. Warm Up

  2. Stretch

  3. Aerobic or Strength Training

  4. Cool Down

  5. Stretch

Aerobic Exercise Guidelines:

The following guidelines are based upon "The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness in Healthy Adults," American College of Sports Medicine Position Stand, 1990.
Mode:
Type of exercise - what is aerobic exercise?
Frequency:
3-5 days per week
Duration:
20 to 60 minutes of continuous aerobic activity
Intensity:
50 - 85% of maximal aerobic capacity (VO2 max), or
50-85% of Heart Rate Reserve, or
60-90% of Maximal Heart Rate
  • Low Intensity: 35-60% of Heart Rate Max or 50-60% of Heart Rate Reserve
  • Moderate Intensity: 60-80% of Heart Rate Max or 60-70% of Heart Rate Reserve
  • High Intensity: 80-90% of Heart Rate Max or 70-85% of Heart Rate Reserve


How to Determine Your Heart Rate Training Range:

1. Heart Rate Reserve: The Karvonen Formula

  • Find your Resting Heart Rate (RHR)

  • Find your Predicted Maximal Heart Rate (HR max)

  • HR max = 220 - age

  • Find your Heart Rate Reserve (HRR)

  • HRR = HR max - RHR

Find the lower limit of your Heart Rate Training Range:

  • Multiply your HRR by 50% and add your RHR

  • HRR x .50 + RHR = Low Target Heart Rate

Find the upper limit of your Heart Rate Training Range:

  • Multiply your HRR by 85% and add your RHR

  • HRR x .85 + RHR = High Target Heart Rate

2. Percent of Heart Rate Max:

  • Find your Predicted Maximum Heart Rate (HR max)

  • HR max = 220 - age

Find the lower limit of your Heart Rate Training Range

  • Low Target Heart Rate = HR max X .50

Find the upper limit of your Heart Rate Training Range

  • High Target Heart Rate = HR max X .90

Strength Training Guidelines:

The following guidelines are based upon "The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness in Healthy Adults," American College of Sports Medicine Position Stand, 1990.
  • Minimum of 8 - 10 exercises
  • Involve major muscle groups
  • Minimum of 2 times per week
  • Minimum of 1 set of 8 - 12 repetitions of each exercise
  • Resistance that results in "near fatigue"
Types of Aerobic Exercise
Aerobic Dance
Bicycling
Cross Country Skiing
In-line Skating
Fitness Walking
Jumping Rope
Running
Stair Climbing
Swimming

 

7

 

Welcome to InsaneScouter! Come find ideas and resources that will help you put on a better program.