How Much? How Often?
Print out this chart and use it to identify your fitness goals and the exercises to match.
| Fitness goal | Recommended activity |
|---|---|
| Improve aerobic fitness | 20-40 minutes vigorous activity, 3-5 days per week |
| Increase muscular strength/endurance | Resistance exercise, 1-2 sets of 10-15 reps for each muscle group, 2-3 days per week |
| Increase flexibility | Daily static stretching, 10-30 seconds, 2-3 times each muscle group |
| Gain muscle mass | Eat more calories, especially carbohydrates; include resistance exercise |
| Lose weight/tone up | Reduce calories, increase duration of aerobic work, include resistance exercise |
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