Winston Salem Fitness

The following recommendations are based on recommendations from the American College of Sports Medicine (ACSM)

Mode

Type of exercise – what’s aerobic exercise?

Frequency

3 to 5 days each week

Duration

20 to 60 minutes of continuous aerobic activity

Intensity

50 to 85 percent of maximal aerobic capacity (VO2 max), or

50 to 85 percent of Heart Rate Reserve, or

60 to 90% of Maximal Heart Rate

• Low Intensity: 35 to 60% of Heart Rate Max or 50 to 60% of Heart Rate Reserve

• Moderate Intensity: 60 to 80% of Heart Rate Max or 60 to 70% of Heart Rate Reserve

• High Intensity: 80 to 90 percent of Heart Rate Max or 70 to 85 percent of Heart Rate Reserve