For Improving Your Aerobic Capacity

The American College of Sports Medicine (ACSM) recommends the following:

• Exercise 3 to 5 days per week with no more than 2 days between workouts
• Warm up for 5 to 10 minutes before each aerobic activity
• Exercise at 55 to 90% of your maximum heart rate
• Maintain your intensity level for 20-60 minutes of continuous activity (aiming for approximately 30-45 minutes)
• Gradually decrease the intensity of your workout, then stretch to cool down during the last 5 to 10 minutes
• *If weight loss is a major goal, participate in your aerobic activity at least 30 minutes for five days each week.

For Resistance Training

ACSM recommends the following:

• Exercise 2 to 3 times per week
• Perform a minimum of one set per major muscle group
• Complete 8 to 12 repetitions per set; at least one set to near-fatigue should be completed during each session.
• Older adults may find 10-15 repetitions helpful to provide strength and prevent loss of muscle mass.
• Maintain a moderate to slow speed and perform controlled movements
• For more resistance training specifics, click here.