Weak Fitness

The following guidelines are based on recommendations from the American College of Sports Medicine (ACSM)

Mode

Kind of exercise – what’s aerobic exercise?

Frequency

3 to 5 days each week

Duration

20 to 60 minutes of continuous aerobic activity

Intensity

50 to 85% of maximal aerobic capacity (VO2 max), or

50 to 85% of Heart Rate Reserve, or

60 to 90 percent of Maximal Heart Rate

• Low Intensity: 35 to 60 percent of Heart Rate Max or 50 to 60 percent of Heart Rate Reserve

• Moderate Intensity: 60 to 80% of Heart Rate Max or 60 to 70% of Heart Rate Reserve

• High Intensity: 80 to 90 percent of Heart Rate Max or 70 to 85 percent of Heart Rate Reserve