Brought to you by the Department of Kinesiology and Health at Georgia State University.
How to Exercise
Just Starting? Do You Need to See Your Doctor?
The Basic Workout Outline
Aerobic Exercise Guidelines
Strength Training Guidelines
Increase Your Physical Activity


The Basic Workout Outline:

  1. Warm Up
  2. Stretch
  3. Aerobic or Strength Training
  4. Cool Down
  5. Stretch

Aerobic Exercise Guidelines:

The following guidelines are based upon "The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness in Healthy Adults," American College of Sports Medicine Position Stand, 1990.
Mode:
Type of exercise - what is aerobic exercise?
Frequency:
3-5 days per week
Duration:
20 to 60 minutes of continuous aerobic activity
Intensity:
50 - 85% of maximal aerobic capacity (VO2 max), or
50-85% of Heart Rate Reserve, or
60-90% of Maximal Heart Rate
Go the the Aerobic Exercise Main Page


How to Determine Your Heart Rate Training Range:

1. Heart Rate Reserve: The Karvonen Formula Find the lower limit of your Heart Rate Training Range: Find the upper limit of your Heart Rate Training Range: 2. Percent of Heart Rate Max: Find the lower limit of your Heart Rate Training Range Find the upper limit of your Heart Rate Training Range


Strength Training Guidelines:

The following guidelines are based upon "The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness in Healthy Adults," American College of Sports Medicine Position Stand, 1990.
Go to the Strength Training Main Page

Go to The Exercise and Physical Fitness Home Page

The Exercise and Physical Fitness Web Page is an ongoing project by graduate students in the Master of Science program in Exercise Science in the Department of Kinesiology and Health at Georgia State University. This project was created by J. Andrew Doyle, PhD, and was last modified on: January 07, 1998.