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Just Three Things – Exercise

Just Three Things – Exercise
  • Cardio
    • Adults should get 150 minutes of moderate-intensity exercise per week.
    • This can be 30 to 60 minutes three times a week at moderate intensity or 20 to 60 minutes three times a week at vigorous-intensity.
  • Strength Training/Weight Lifting
    • Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.
    • Very light or light intensity is best for older persons or previously sedentary adults starting exercise.
    • Two to four sets of each exercise will help adults improve strength and power.
    • For each exercise, eight to twelve repetitions improve strength and power, ten to fifteen repetitions improve strength in middle-age and older persons starting exercise, and fifteen to twenty repetitions improve muscular endurance.
  • Flexibility Training
    • Adults should do flexibility exercises at least two or three days each week to improve range of motion.
    • Each stretch should be held for ten to thirty seconds to the point of tightness or slight discomfort.
    • Repeat each stretch two to four times, accumulating 60 seconds per stretch.
    • Static, dynamic, ballistic and PNF stretches are all effective. (PNF Stretches are Proprioceptive Neuromuscular Facilitation stretches. This is “a method of stretching muscles to maximize their flexibility that is often performed with a partner or trainer and that involves a series of contractions and relaxations with enforced stretching during the relaxation phase. Definition source: Merriam-Webster)
    • Flexibility exercise is most effective when the muscle is warm. Try light aerobic activity or a hot bath to warm the muscles before stretching.