6
Safety
OVERVIEW OF AN EXERCISE PROGRAM
The guidelines below represent the basic components of safe and effective exercise program.
Warm Up
3 to 5 minutes of low intensity aerobic or calisthenics type activity (sit up, push up, jumping
jacks...etc) 3 to 5 minutes of static stretching.
Aerobic Training
Perform a minimum of 20 to 30 minutes of cardiovascular exercise, 3 to 5 days per week.
Strength Training
Perform a total of 8 to 12 exercises, using all the major muscle groups, 2 to 3 times per week.
A minimum of 1 set of 8 to 12 repetitions for each exercise should be performed to near
muscle fatigue. Weight resistance should be increased by 5% to 10% when 12 repetitions
can be completed in proper form at a given weight/resistance for desired number of sets.
Rest a minimum of 48 hours, but not more than 96 hours, between strength training sessions
that use the same muscle groups.
4
OVERVIEW OF AN EXERCISE PROGRAM
The guidelines below represent the basic components of safe and effective exercise program.
Warm Up
3 to 5 minutes of low intensity aerobic or calisthenics type activity (sit up, push up, jumping
jacks...etc) 3 to 5 minutes of static stretching.
Aerobic Training
Perform a minimum of 20 to 30 minutes of cardiovascular exercise, 3 to 5 days per week.
Strength Training
Perform a total of 8 to 12 exercises, using all the major muscle groups, 2 to 3 times per week.
A minimum of 1 set of 8 to 12 repetitions for each exercise should be performed to near
muscle fatigue. Weight resistance should be increased by 5% to 10% when 12 repetitions
can be completed in proper form at a given weight/resistance for desired number of sets.
Rest a minimum of 48 hours, but not more than 96 hours, between strength training sessions
that use the same muscle groups.
4
