| Frequency: |
20-60 min/day - 3-5 days/week |
| Intensity: |
Light (< 40% HRR or VO2R); Moderate (40-60% HRR or VO2R); Hard (> 60% HRR or VO2R) |
| Type: |
Walk or Cicle |
| RESISTANCE |
| Frequency: |
2-3x/week |
| Intensity: |
Light (40-50% 1MR); Moderate (60-80% 1MR); Hard (>80% 1MR) |
| Type: |
Progressive (2-4 sets; 8-15 reps; Large Muscle Groups) |
| FLEXIBILITY |
| Frequency: |
2-3x/week |
| Intensity: |
10-30 sec (to the point of discomfort) |
| Type: |
Static Stretching, Dynamic, and PNF, with Emphasis on Spine and Trunk |
| BALANCE |
| Frequency: |
10-15 min - 2-3x/week |
| Intensity: |
There is no Evidence of the Intensity |
| Type: |
Exercises Involving Motor Skills (Balance, Agility, Coordination, Gait, and Proprioception) |
