*American College of Sports Medicine Guidelines:

1. CARDIOVASCULAR (AEROBIC) EXERCISE:
3-5 Times per week 20-60 Minutes per session
At 60-85% of Maximum Heart Rate – This is called the Target Heart Rate Zone.

CARDIOVASCULAR EXERCISE INCLUDES:
Walking, jogging, cycling, running, swimming, cross country skiing, rowing, stair climbing, aerobic dance, any continuous movement activity maintained in the THR Zone. High impact activities should be done no more than 3 times a week on alternate days, Example: running, high impact aerobic dance. Doing more than this carries high risks of injury. Exercise does not have to be high intensity to be beneficial.

2. ANAEROBIC STRENGTH TRAINING EXERCISE
2-3 Times per week of resistance training to improve muscle strength and endurance. 20-30 minutes per session.

Each session should include about 10 exercises that use major muscle groups (legs, arms, abdomen, etc.) and each exercise should be repeated 8-12 times using heavier resistance for strength building. For emphasis on muscular endurance, do 3 sets of 8-12 reps of each exercise. Resistance exercise may be done with equipment such as Cybex, Universal, Nautilus or with free weights such as barbells and dumb bells, or with resistance bands such as Dynabands, or by using one’s own body weight as in push-ups, chin-ups.

3. ALWAYS WARM UP AND COOL DOWN
Begin each session slowly with rhythmic limbering such as slow walking, cycling to increase circulation and improve blood flow to muscles. Increase intensity gradually. Cool down by gradually decreasing intensity – Do Not Stop Abruptly – and end each workout with slow static (non-bouncing) stretches for each muscle group. Hold each stretch for 20 seconds. (This is a good time to include other stress management techniques such as deep breathing, progressive muscle relaxation, visualization.)