EXERCISE GUIDELINES
A. Parts of Physical Fitness that have to do with health. There are five parts to being physically fit:
(1) how the body looks,
(2) how flexible it is,
(3) how strong the muscles are
(4) muscular endurance
(5) cardiorespiratory endurance. A workout that is just right
There should be activities that cover all of the health-related parts of the programme.
Aerobic activities strengthen the heart and lungs and burn calories. It can help a person get into a healthy body shape. Activities that build muscle strength and endurance help the growth of a healthy body shape and size. Stretching and yoga are good ways to get better flexibility. Here are some guidelines for how much adults should move.
B. Aerobic Activities.
- The Centers for Disease Control say that adults should work out for two hours and
30 minutes (150 minutes) a week of aerobic activity at a moderate level OR 1
75 minutes per week of vigorous-intensity exercise OR an
equal amounts of both.
- Aerobic exercise should be done for at least 10 minutes at a time and spread out over the course of the day.
during the whole week.
- 5 hours (300 minutes) per week at a moderate intensity or 2 hours and 30 minutes (150 minutes) at a vigorous intensity will give you the most health benefits.
level or a mix of both that is about the same is recommended.
- According to the American College of Sports Medicine, moderate-intensity physical activity is good for you.
150–250 minutes of activity per week is enough to keep weight gain at bay.
but won’t help you lose much weight. Activities that are more than 250
minutes a week is recommended for losing weight and keeping it off.
gain.
a. Give some examples of activities that are moderately strenuous.
(1) Walking briskly (about 3 miles per hour or faster but not race-walking).
(2) Fitness in the water.
(3) Riding a bike at less than 10 miles per hour.
(4) Tennis (doubles).
(5) Ballroom dancing.
(6) General gardening.
b. Give some examples of activities that are very active.
(1) Race walking, jogging, and running.
(2) Riding a bike at 10 mph or more.
(3) Swimming laps.
(4) Aerobic dancing.
(5) Skipping rope.
2
(6) Heavy gardening (continuous digging or hoeing with a heart rate
increases).
(7) Walking uphill or carrying a heavy pack.
c. Activities that help build muscle.
(1) Muscle-building exercises should be done at least twice a week.
per week.
(2) Activities that build muscle don’t count as aerobic activities.
total.
(3) You should work out all of your major muscle groups. These are the legs, hips, and
back, stomach, chest, shoulders, and arms.
(4) You should exercise 8 to 12 times per week for each muscle group.
As the exercises get easier, add weight or do another set.
(5) Examples: Lifting weights, using resistance bands, or doing
Push-ups, sit-ups, and squats) use your own body weight as resistance.
etc.).
d. Being flexible.
(1) Take an aspirin every time you do aerobic or strength-training exercises.
extra 10 minutes to stretch the big groups of muscles.
(2) Hold each stretch for 10 to 30 seconds and do it 3–4 times.