Fitness - Physical Activity Guidelines for Good Health
Thirty minutes of moderate physical activity on most days of the week (5-7). Any and all physical activity is beneficial. For maximal health benefits, make physical activity a part of your life.
Physical Activity for Fitness - The FITT Method
Frequency: 3-5 days per week
Intensity: The two most common methods for monitoring intensity are heart rate (HR) and rating of perceived exertion (RPE).
- 60-85% Heart Rate Reserve
Training Heart Rate = (HRmax - RHR) x % + RHR
HRmax = 220 - age
RHR = Resting Heart Rate
% = .6 - .85 (60-85%) - RPE - Rating of Perceived Exertion
Should feel like you are working "moderately hard" or "hard" but not so hard that you have to stop.
Time: 20 - 60 minutes of continuous activity. OK to break sessions down (2 x 15 minutes).
Type: Activities that are rhythmic and use large muscle groups: walking, jogging, swimming, biking, rowing, aerobic dance, and cross-country skiing are examples.
Resistance Training for Muscular Strength and Endurance
Frequency: 2-3 days per week with at least 48 hours in-between training days
Intensity: 1 Set of 8-12 Repetitions
Weight: 70-80% max or amount one can lift for 8-12 reps
Time: Long enough to exercise 8-10 different muscle groups
Type: 8 - 10 different exercises working all major muscle groups of the body. Free weights or machines will produce similar improvements in strength and endurance.
Improving Flexibility
Frequency: 3-5 days per week
Intensity: Static stretching. Reach to the point of tension and hold.
Time: Each stretch should be held for 10 - 30 seconds and then repeated 3-5 times.
Type: Stretching major muscle groups is important, especially the hamstrings and low-back.
Page updated: 3/27/08
