TABLE 1.

American College of Sports Medicine (ACSM) recommendations for cardiorespiratory fitness, muscular strength, and flexibility in apparently healthy adults.

	Resistance exercise	Flexibility exercise	Cardiorespiratory exercise
Intensity/workload	55–90% of maximal heart rate	Stretch to the point of feeling tightness or slight discomfort	55–90% of maximal heart rate
Duration	8–12 repetitions or the number of repetitions needed to induce muscle fatigue but not exhaustion in 2–4 sets	10–30 s. 2–4 reps or 60 s total stretching time	20–90 min
Frequency	2–3 days per week	≥2–3 days per week	3–5 days per week