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Exercise and Fitness

Cardio/weight lifting

04/03/2008

Question:

I`m 49 and looking to do this wright.How many min. of cardio should I be doing and is lifting or can lifting be part of cardio.I like working out but I`m in the gmy about 1.5 to 2 hr. 5days a week lifting or doing cardio.I have a lifting program from on line.I`m doing About 20 min. of cardio and then I lift.Days off I just do cardio.I just don`t what to be wasting time.I`m working on toning/abs and cardio.Do you have a good program have well cut gym time.Thank`s

Answer:

The American College of Sports Medicine makes the following recommendations for an exercise program for a healthy adult to develop and maintain cardiovascular fitness, strength training and flexibility.

Cardiovascular Training
Frequency -- 3-5 days per week.
Intensity -- Low to moderate intensity, approximately 55/65-90% of estimated maximum heart rate.
Duration -- Approximately 20-60 minutes of continuous activity.
Mode of Activity -- Continuous, rhythmical and aerobic using large muscle groups (walking, jogging, cycling, swimming, rowing, in-line skating, stair climbing, aerobic dance and cross country skiing).

It is important to gradually increase the amount of time and intensity of your exercise.   When beginning an exercise program, 5-10 minutes of activity may be all you can do.

Resistance Training
Frequency -- 2-3 days per week with at least one day of rest between workouts; do not do resistance training on consecutive days.
Sets -- A minimum of one set, 8-12 repetitions to near muscular failure for general fitness.
Number of Exercises -- A minimum of 8-10 exercises involving the major muscle groups.
Speed -- Moderate to slow; each repetition should be approximately six seconds (3 up, 3 down).
Range of Motion -- Exercises should be performed through a full range of motion and should be pain free.

Flexibility
Flexibility exercises (stretching) should be included with every exercise session.  Before stretching, warm up with 5-10 minutes of light cycling, walking, rowing, etc.   Each stretch should be held for 15-30 seconds and repeated 2-4 times, alternating sides.
DO NOT stretch to the point of pain.

Wishing you the best of luck in all your exercise endeavors.

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Response by:

Rachael   Dotson, BS Rachael Dotson, BS
Program Manager
Certified Johnny G Spinning Instructor
Fitness Center at CARE\Crawley
University of Cincinnati