Exercise “in a nutshell”

Thinking outside of the box

Exercise – [W.O.W.] any activity that is above and beyond one’s typical and standard
daily energy expenditures.

Types of Exercise
— Anaerobic (without oxygen)
* Resistance Training
– Free weight
– Machines
– Tubing/Bands
— Aerobic (with oxygen)
* Cardiovascular Training
– Aerobics Classes (floor, step, water)
– Walking/Running (road, treadmill, elliptical trainer, stairmaster)
– Wholistic Training (pilates, yoga, Tai’Chi)

Frequency
– Anaerobic – requires at least 48 hours between training sessions for muscle
groups to fully recover and repair.
– Aerobic – does not necessarily require muscular recovery and repair, but
depends upon individual fitness level and impact intensity of activity.

Sets and Repetitions
– Anaerobic – dependent upon individual goals
* General Fitness
– Beginner – 2 Sets, 15 Reps
– More Experienced – 3 Sets, 10 Reps
– Aerobic – not necessarily applicable

Duration
– Anaerobic – for general population, resistance training need not last more than
30 minutes.
– Aerobic – activities designed to improve cardiovascular strength (VO2 max) can
last as long as the participant can appropriately tolerate.

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