Health Tips : Aerobic Exercise Recommendations

By Winston Salem in : Fitness Tips // Sep 15 2010

The following recommendations are based on recommendations from the ACSM (American College of Sports Medicine)

Mode

Type of exercise – what’s aerobic exercise?

Frequency

3 to 5 days each week

Duration

20 to 60 minutes of continuous aerobic activity

Intensity

50 to 85 percent of maximal aerobic capacity (VO2 max), or

50 to 85 percent of Heart Rate Reserve, or

60 to 90% of Maximal Heart Rate

• Low Intensity: 35 to 60 percent of Heart Rate Max or 50 to 60 percent of Heart Rate Reserve

• Moderate Intensity: 60 to 80 percent of Heart Rate Max or 60 to 70 percent of Heart Rate Reserve

• High Intensity: 80 to 90% of Heart Rate Max or 70 to 85% of Heart Rate Reserve