Guidelines for Training Exercises
The following guidelines will make your exercise program more effective and successful.
Train the Way You Want Your Body to Change
Moderate physical activity Description (150 minutes per week; muscle-strengthening exercises 2 or more days per week)
sample activities or program
1 Walking to and from work,
15 minutes each way
1 Cycling to and from class,
10 minutes each way
1 Doing yard work for 30 minutes 1 Dancing (fast) for 30 minutes 1 Playing basketball for 20 minutes 1 Muscle exercises such as push-ups, squats, or back exercises
Better blood cholesterol levels, reduced body fat, better control of blood pressure, improved metabolic health, and enhanced glucose metabolism; improved quality of life; reduced risk of some chronic diseases
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Cardiorespiratory endurance exercise (20-60 minutes, 3-5 days per week); strength training (2-3 nonconsecutive days per week); and stretching exercises (2 or more days per week) Cardiorespiratory endurance exercise (20-60 minutes, 3-5 days per week); interval training; strength training (3-4 nonconsecutive days per week); and stretching exercises (5-7 days per week) • Jogging for 30 minutes, 3 days per week • Weight training, 1 set of 8 exercises, 2 days per week • Stretching exercises, 3 days per week • Running for 45 minutes, 3 days per week • Intervals, running 400 m at high effort, 4 sets, 2 days per week • Weight training, 3 sets of 10 exercises, 3 days per week • Stretching exercises, 6 days per week All the benefits of lifestyle physical activity, plus improved physical fitness (increased cardiorespiratory endurance, muscular strength and endurance, and flexibility) and even greater improvements in health and quality of life and reductions in chronic disease risk All the benefits of lifestyle physical activity and a moderate exercise program, with greater increases in fitness and somewhat greater reductions in chronic disease risk Participating in a vigorous exercise program may increase risk of injury and overtraining figure 2.4 Health and fitness benefits of different amounts of physical activity and exercise.