The Exercise and Activity Pyramid
AEROBIC EXERCISE
(3-5 DAYS PER WEEK)
20-60 minutes
60-80% of age-predicted
maximal heart area
(see chart)
STRENGTH TRAINING
(2-3 DAYS PER WEEK)
8-12 Repetitions
1-3 sets
Rest at least one day between workouts
GENERAL ACTIVITY
( EVERY DAY)
Look for ways to be active for at least 30 minutes everyday
Daily physical activity is the base for fitness
Activity can be continuous or broken into shorter segments that are at least 10 minutes in length
HIGH - INTENSITY EXERCISE AND COMPETITIVE SPORTS
(TO BE DONE SPARINGLY)
Regular training and a solid fitness base enhance performance and reduce risk of injury. Intersperse days of intensive training or competition with periods of light training and rest
RECREATION ACTIVITIES
(2-3 DAYS PER WEEK)
Always warm up and cool down. Follow safety rules for your sport and wear safety equipment
FLEXIBLITY
(3-5 DAYS PER WEEK)
Stretch when your muscles are warmed up
Hold each stretch to the point of tension
Breathe continually and hold the stretch for
30 seconds
Don’t bounce while stretching.
Never force yourself beyond your
limitations or to the point of pain

HIGH-INTENSITY EXERCISE AND COMPETITIVE SPORTS

Continuous, high-intensity training or competitions scheduled too close together may lead to overuse injuries, colds, vulnerability to infection and decreased performance.  If you are not in good shape, sporadic, high-intensity exercise or competition can be dangerous.

AGE PREDICTED TRAINING ZONES*

(220 - Age = Maximal Heart Rate)
 
AGE     60%      80%      60%      80%
Beats per Minute    Beats per Minute
 
20             120           160           20             27
25             117           156           20             26
30             114           152           19             25
35             111           148           19             25
40             108           144           18             24
45             105           140           18             23

50             102           136           17             23

55             99             132           17             22

60             96             128           16             21

65             93             124           16             21

70             90             120           15             20

75             87             116           15             19

80             84             112           14             19
 

*ROUNDED TO THE NEAREST
WHOLE NUMBER

To measure your heart rate, place two fingers lightly on the thumb side of your opposite wrist.  Or place your fingers lightly over one of the large arteries in your neck just to the left or right of the Adam's apple, near the angle of the jaw.  Count the beats for 10 seconds and multiply by six to get your heart rate in beats per minute.

STRENGTH TRAINING

Strength training, when combined with aerobics for cardiovascular fitness, makes daily activities easier to perform. Strength training helps decrease bone and muscle loss, slows aging-related loss of function and promotes energetic living well into the later years of life.

When strength training with weights, use the "overload principle." Choose a weight you can lift about 8 times. Gradually your strength will increase until you can lift that weight up to 12 times. At that point, choose a heavier weight that you can lift only 8 times, and continue as before. Be sure to allow muscles to rest at least one day between workouts.

RECREATIONAL ACTIVITIES

Recreational activities are not only fun, they count as activities that promote good health.  A good fitness base makes these activities safer and more enjoyable.  Always follow the safety guidelines, and enjoy these activities two or three times a week to add spice to your active lifestyle.

STRETCHING FOR FLEXIBILITY

You can perform daily activities more easily and with less chance of injury by maintaining enough elasticity in the muscles to allow the joints to move through a full range of motion.

Flexibility exercises can be done alone, but are most often performed as part of the aerobic workout to help prepare for activity and decrease muscle tension afterwards.

Stretch when muscles are warmed up after 3-5 minutes of your aerobic workout and afterward as part of your cool down.

Calisthenic exercise, such as modified sit-ups and push-ups, can  be done 3-5 times a week, along with your aerobic routine.

AEROBIC EXERCISE

Aerobic exercise uses the large muscle groups of the arms  and legs in a continuous, rhythmic way that raises and sustains the heart rate.  A heart rate between 60% - 80%of maximal, based on your age, is recommended by most experts (see the Age Predicted Training Zones chart attached)When just starting out, you may not feel comfortable in your training zone. Try the talk test. If you can easily carry on a conversation while exercising for several minutes, you need to increase the activity until talking becomes more difficult. If you gasp when talking, slow down.