CARDIOVASCULAR
ENDURANCE
General conclusion
F – 3 to 5 times per week
I – Target heart rate zone
60-85%
T – 20 min. to 60 min. of continuous activity
Note: No time rests, instead walking or jogging slowly for 5 to 10 min.
*Research from different websites * According to ACSM for healthy life
F - 3 to 5 times per week for
F- 150 minutes (2,5 h) per week or 30 moderate exercise and 5 – 7 to – 60 min. for moderate exercise 5 progress to vigorous times per week and 20 -60 min. to progress to vigorous 3 times per week
I – 55 - 90% HRmax,
Heart rate reserve 40-85%
I - 60 – 90% HRmax for moderate: less than 145 BPM
T – Continuous training session of 20 progress to vigorous: min. to 60 min.
145 – 186 BPM
A moderate duration could be 20 – 30 min. and sedentary no up to 10 min.
Predicted formula for measure People with no time can do multiple
MHR: 220 - age shorter sessions per day of 10 min. each one
T – for moderate:
20 – 30 minutes progress to vigorous:
30 – 60 minutes
Type: aerobic activities such as walking, jogging, running, cycling, swimming, rope jumping, rowing, cross-country skiing, football, basketball, skating, etc. All sports related in continuous motion of large muscle groups.
MUSCULAR ENDURANCE
*Research from different websites * The basic recommendations according to ACSM
General conclusion
F – 3 to 4 times per week or daily for major muscle groups Resistance training involving Muscular endurance and muscular strength.
F – 2- 4 times per week
I – 8 to 12 exercises per set I – less than 50% of 1RM to target major groups of
(starting body weight then muscles resistance)
10 to 15 reps for older or
15 or more repetitions of 2 sedentary people to 4 sets
15 or more repetitions for for vigorous to moderate of 1 to 4
Rests: 30 sec. to 1 min. for sets moderate and for vigorous up to 1 min. to 3 min.
30 sec. to 1 min. for moderate
T – 30 min.
and for vigorous up to 1 min. to 3 min.
F – 2 – 3 times per week for vigorous intensity activity or moderateintensity for novices, 5 times at week for moderate
I – 8 to 12 exercises per set to target major groups of muscles: legs, hips, back, abdomen, chest, shoulders, and arms). 70% of 1RM
2- 4 sets for each muscle group or exercise of 10 – 25 reps
30 sec. - 1min. rests between sets
T – 40 to 20 min. for moderate T – 30min moderate and 20min. For to vigorous vigorous activity
T : for chest, back, shoulders, biceps, triceps, abdomen, quadriceps and hamstrings consecutively.
Free Weight – Bench Press, barbell rows, dumbbells lateral raise, barbell/dumbbell curls, dumbbell kickbacks, weighted crunches, back squats and stiff-leg deadlifts.
Machine-Based – Seated chest press, lat pulldown, shoulder press, cable, curls, pressdowns, seated
“abs” machine, led extension and leg curls.
Body Weight – Push-ups, pull-ups, arm circles, reverse grip pull-ups, dips, crunches/prone planks, body weight lunges and hips-ups.
MUSCULAR STRENGTH
Research from different websites * The basic recommendations according to ACSM
General conclusion
F – 3 to 4 times per week for different type of muscle groups each session
F – 3 to 4 times per week for different type of muscle groups each session
F – 2- 3 times per week
I – 4 to 8 reps of 1 to 5 sets I – 60 – 80% of 1RM
8 – 12 reps of 1 to 3 sets
T – 15 to 60 min.
(2 min. rest to 4 min. max) T - 15 – 60 min.
I – novice and intermediate
60 – 70% of 1RM advanced 80 – 100% of 1RM
8 – 12 reps of 1 to 3 sets
1 – 8 reps of 2 – 6 sets
2 – 3 min rest heavy loads
1- 2 min light loads
T - 15 – 60 min.
T : for chest, back, shoulders, biceps, triceps, abdomen, quadriceps and hamstrings consecutively.
Free Weight – Bench Press, barbell rows, dumbbells lateral raise,
