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Exercise for life by Melissa
Aerobic: 20-60 minutes of continuous aerobic activity. Note:
moderate levels throughout the day have been shown to have
significant health benefits
Strength: 1-3 sets of 8-12 repetitions, involving 8-10
exercises that condition the major muscle groups
Stretching: Stretch all muscle groups and hold positions for
10-30 seconds
Intensity
Fitness benefits occur when we exercise harder than our normal level
of activity. In aerobic activity, the heart rate should rise above
normal, and to develop muscular strength a person must lift a
heavier weight than normal
Two methods to monitor intensity
Target Heart Rate: measures in beats/minute (220-age)
Rate of perceived exertion: use this scale to “describe” and gauge
your effort when exercising; rate how you feel on a scale of 1-10
where 0 is sitting quietly on a bench and walking at a moderate pace
would be a 3/
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