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EXERCISE RECOMMENDATIONS

American College of Sports Medicine Guidelines (ACSM)

  Aerobic Resistance Training Flexibility
Frequency 3-5 DAYS PER WEEKS 8-10 MAJOR MUSCLE EXERCISES PER WEEK 3 DAYS PER WEEK
Intensity 55-65 % MHR 8-12 REPETITIONS EACH EXERCISE TO MILD DISCOMFORT
Duration 20-60 MINUTES 2 DAYS PER WEEK HOLD EACH STRETCH 10-30 SECONDS

Sets

  1 SET OF EACH EXERCISE 3-5 SETS EACH STRETCH

MHR= Maximum Heart Rate can be calculated by subtracting your age from 220. Although this figure can vary by 24 BPM (beats per minute), it serves as an estimate. 

Intensity for Strength OR Power Training

GOAL

SETS

REPS

INTENSITY

Hypertrophy 3-5 8-20 Low
Strength 3-5 2-6 High
Power 3-5 2-3 High
Peaking 1-3 1-3 Very High

INTENSITY FOR ENDURANCE TRAINING

GOAL

SETS

REPS

INTENSITY

Hypertrophy 4-6 40-50 Low
Strength 4-6 25-35 Low
Power 4-6 15-25 Moderate
Peaking 3-5 10-15 High to Moderate

To determine the intensity of your workout, take you pulse within 10 seconds and then refer to the chart below. This will indicate the percentage of your MHR you are currently working at.

TEN SECOND TARGET HEART RATE ZONE CHART

AGE

60 %

70 %

80 %

20-25 20 23 27
26-30 19 20 27
31-35 19 22 26
36-40 18 21 25
41-45 18 21 25
46-50 17 20 24
51-55 17 20 23
56-60 16 19 23
61-65 16 18 22
66-70 15 18 21

Personal Training Brochure

Determine Your Weight Range

Determine Your Resting Heart Rate

Benefits of Physical Fitness

Healthy Lower Back

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