Here’s a list of which exercises are good for what, and how long and how often you need to do them.
| What
it’s good for |
Exercise |
Minimum
Duration |
Minimum
Frequency |
| Cardiovascular
fitness |
aerobic
(walking) |
20-30
min. |
3
X a week |
| Blood
pressure |
aerobic |
20-30
min |
3
X a week |
| Fat
loss |
aerobic
strength training |
30
min
1-3 sets/8-12 reps |
daily
2 X a week |
| Insulin
sensitivity |
aerobic
strength training
(better evidence in men) |
20-30
min
1-3 sets/8-15 reps |
3
X a week
3 X a week |
| Bone
density |
strength
training
(leg press) |
1-3
sets/8-15 reps |
3
X a week |
| Arthritis
of the knee |
strength
training
(knee extension) |
1-3
sets/8-15 reps |
3
X a week |
| Flexibility |
static
stretching |
1
minute per stretch |
3
X a week |
This chart is adapted from Nutrition Action Healthletter, Dec 2002 put out by Center For Science In The Public Interest.
www.cspinet.org
This is the same non-profit consumer health group that coined the phrase “heart attack on a plate” when referring to alfredo fettucini. You can get 10 issues of this health letter for $24.
Exercise: A Guide from the National Institute on Aging is a free 80-page manual that helps you ease into a regular exercise regimen. It’s geared to folks who haven’t been wearing out their walking shoes. For a FREE copy call (800) 222-2225 or send a email to
niaic@jbs1.com
A video costs $7.
Collage video is an extensive catalogue of videos and cassettes available for free by calling (800) 433-6769 or visit
www.collagevideo.com |
