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Tuesday, March 11, 2014
Exercise and Fitness
I`m 49 and looking to do this wright.How many min. of cardio should I be doing and is lifting or can lifting be part of cardio.I like working out but I`m in the gmy about 1.5 to 2 hr. 5days a week lifting or doing cardio.I have a lifting program from on line.I`m doing About 20 min. of cardio and then I lift.Days off I just do cardio.I just don`t what to be wasting time.I`m working on toning/abs and cardio.Do you have a good program have well cut gym time.Thank`s
The American College of Sports Medicine makes the following recommendations for an exercise program for a healthy adult to develop and maintain cardiovascular fitness, strength training and flexibility.
Frequency -- 3-5 days per week.
Intensity -- Low to moderate intensity, approximately 55/65-90% of estimated maximum heart rate.
Duration -- Approximately 20-60 minutes of continuous activity.
Mode of Activity -- Continuous, rhythmical and aerobic using large muscle groups (walking, jogging, cycling, swimming, rowing, in-line skating, stair climbing, aerobic dance and cross country skiing).
It is important to gradually increase the amount of time and intensity of your exercise. When beginning an exercise program, 5-10 minutes of activity may be all you can do.
Frequency -- 2-3 days per week with at least one day of rest between workouts; do not do resistance training on consecutive days.
Sets -- A minimum of one set, 8-12 repetitions to near muscular failure for general fitness.
Number of Exercises -- A minimum of 8-10 exercises involving the major muscle groups.
Speed -- Moderate to slow; each repetition should be approximately six seconds (3 up, 3 down).
Range of Motion -- Exercises should be performed through a full range of motion and should be pain free.
Flexibility exercises (stretching) should be included with every exercise session. Before stretching, warm up with 5-10 minutes of light cycling, walking, rowing, etc. Each stretch should be held for 15-30 seconds and repeated 2-4 times, alternating sides.
DO NOT stretch to the point of pain.
Wishing you the best of luck in all your exercise endeavors.
Rachael Dotson, BS
Certified Johnny G Spinning Instructor
Fitness Center at CARE\Crawley
University of Cincinnati