Exercise Prescription

EXERCISE PRESCRIPTION:

ENDURANCE TRAINING:
Frequency: [text size=50 default="Three to five days per week"]
Intensity: [text size=50 default="55 to 90% maximum HR (220 - Age)"] [link url="https://www.soapnote.org/cardiovascular/target-heart-rate/" memo="heart rate calculator"]
Duration: [text size=50 default="20 to 60 minutes"]
Modality:
Lower Extremity: [text size=50 default="Walking, Jogging/running, Stairclimber"]
Upper extremity: [text size=50 default="Arm ergometry"]
Combined: [text size=50 default="Rowing, Cross-country ski machine, Combined arm/leg cycle, Swimming, Aerobics"]

RESISTANCE TRAINING:
Frequency: [text size=50 default="Two to three days per week"]
Intensity: [text size=50 default="One to three sets of 8 to 15 RM for each muscle group"]
Modality:
Lower extremity: [text size=50 default="Leg extensions/curls/presses, Adductors/abductors"]
Upper extremity: [text size=50 default="Biceps curls, Triceps extensions, Bench/overhead presses, Lateral pulldowns/raises, Benchovers/seated rowing"]

TIPS:  
Choose activities you can maintain.  
Total time per week is more important than intensity.  
Avoid burn-out by taking 1-2 days off per week