Recommendation - Weekly Exercise Program for Health and Fitness
Recommendation - Weekly Exercise Program for Health and Fitness
Cardio – Steady state Zone 2
30-60 minutes, 3 to 5 times per week
Zone 2 training, meaning training is done at 60-70% of maximum heart rate, building an aerobic base
Zone 2 is an “easy” run or cycle, a fast walk where you can maintain a conversation without getting too out of breath
Cardio – VO2 Max training
Anaerobic Interval Training
20-25 minutes, 1-2 times per week
For example, 1 minute 95-100% effort with 2-minute recovery repeats
VO2 max training can be performed using equipment such as an exercise bike, elliptical, rowing machine, AirBike, or activities such as hill climb repeats or sprint intervals
Strength training – Full body workout
Once (twice) a week
To muscle failure or just short of muscle failure
80% of 1 repetition maximum (or using Time under load TUL principles)
Perfect form without using momentum/inertia movement
All major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms)
Stretching/Yoga
Daily 5-10 minutes every morning focusing on spine and hips
30-60 minutes once or twice per week as a more extended session
Balance/Coordination/Stability
Balance board/met, single leg stance, dynamic movement, Pilates
5-10 minutes per day