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Aerobic Training
Aerobic exercise is exercise during which the oxygen supply is suffi-
cient to meet the oxygen demand of working muscles, with the objec-
tive being the ability to continue the exercise for prolonged periods of
time (20 minutes or more). Aerobic exercises are those which utilize
large muscle groups in a rhythmical and continuous nature. Running,
swimming, stair climbing, cycling, brisk walking, etc. are all examples
of aerobic exercise.
It is recommended that the average healthy adult perform aerobic ex-
ercise for a minimum of 20 to 30 minutes, three times per week, at an
intensity that elevates the heart rate to within the Target Heart Rate
Zone. The Target Heart Rate Zone is between 70% and 85% of the
Age-Predicted Maximum Heart Rate. As a general rule, the Age- Pre-
dicted Maximum Heart Rate is approximately:
Max. Heart Rate = 220 beats per minute minus age.
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Strength Training
Strength training involves the ability of a muscle or muscle group to
generate force against resistance. It is recommended that the aver-
age healthy adult perform a minimum of one set of 8-20 repetitions to
near fatigue for the 12 major muscle groups (Quadriceps, Hamstrings,
Calves, Chest, Back/Lats, Upper Back/Traps, Mid Back/Rhomboids,
Lower Back, Shoulders, Triceps, Biceps and Abdominals). Strength
training should be performed a minimum of two times per week. Rest
a minimum of 48 hours, but no more than 96 hours between training
sessions that use the same muscles.
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